kicks (glutes) -
You can breeze around on a kickboard or hold onto the side
of the pool, but the scissoring motion is great for the
buttocks and hamstrings, and it indirectly tones the
Side leg lift (hips
and glutes) - Stand
in shoulder-deep water and hold onto the edge of the pool
lightly for balance. Extend your right leg straight out to
the side as far up as you can bring it. But, only go as far
as you can while keeping toes pointing toward the pool wall
(don't let your ankle turn) and keeping your hips straight
toward the wall.
squats (quadriceps, hamstrings, glutes)
in the water with feet about hip-width apart. Bend your
knees slightly as you push your hips back as if you are
sitting on a chair. Keep your knees behind your toes. Keep
your feet planted firmly on the ground. Squeeze your glutes
as you raise up. The water provides extra resistance
for this classic move.
(back and biceps) -
Grasp the side of the pool and lower your body as far as
your arms will allow. Keeping your knees bent, exhale and
pull yourself up as high as you can.
Straight arm claps (chest) - Standing in water up to your neck, reach your hands
out to the sides with your palms forward. Keep your
your elbows locked and
clap your hands.
press-downs (triceps) -
Stand straight, with your open hands palms-down on the surface of the
water. Keeping your elbows locked at your sides, push down until your
hands are beside your hips.
curls (biceps) -
Bring your open hands to the side of each hip, palms forward, with your
fingers close together. Bend at the elbow to bring
your hands toward your shoulders.
Lateral raises (shoulders) -
Stand in shoulder-deep water with arms hanging straight down
against your sides. Extend both arms straight out to the
sides all the way up to the water-level.
stand with your back to the side of the pool, holding onto the rim with
your elbows. Keeping your knees unbent, bring both legs up to a sitting
position and hold it for ten seconds. Breath slowly throughout this
exercise. Bend at the knee to bring them down. (be careful to keep
your back straight throughout this exercise).
Stretch - Many standard stretches that you perform on the ground
can also be performed in the water. Just make sure that you're
properly warmed up (this takes a little longer in the pool) and keep your
feet flat on the floor at all times.