
Water Exercise
248 Pages
Looking for exercises to improve your fitness, maximize your cross-training, or recover from an injury or condition—all with little or no impact? Water Exercise is your complete resource for fitness and rehabilitation exercises.
Water workouts are a fabulous way to exercise, no matter your current fitness level. Water Exercise allows personalization of each workout plan: You can change the speed, intensity, or amount of rest based on your needs. Water Exercise is ideal for cross-training workouts and beginning to advanced fitness workouts. It will also help you recover from injury or manage a chronic condition. With underwater photos and simple instructions for each exercise, you will learn fun exercises in Water Exercise you can do in shallow or deep water. You’ll also learn how to use optional equipment such as foam noodles and water buoys to strengthen muscles and improve flexibility.
Exercising in the water is effective because it offers a range of therapeutic and health benefits yet still improves all the components of fitness that you get from land exercise—with no impact. With just a pool and a swimsuit, you can strengthen, rehabilitate, and add variety to your workouts with Water Exercise.
Part I: Getting Started
Chapter 1: Basics of Water Exercise
Chapter 2: Preparing to Get Wet
Part II: Choosing Your Exercises
Chapter 3: Warm-Up and Flexibility Segment
Chapter 4: Beginning Exercises
Chapter 5: Intermediate Exercises
Chapter 6: Advanced Exercises
Chapter 7: Deep-Water Exercises
Part III: Exercises for Common Injuries and Conditions
Chapter 8: Ankle Joint
Chapter 9: Knee Joint
Chapter 10: Hip Joint
Chapter 11: Spine
Chapter 12: Shoulder Joint
Chapter 13: Elbow and Wrist Joints
Part IV: Water Exercise Programs
Chapter 14: Basic Water Fitness
Chapter 15: Advanced Cross-Training
Chapter 16: Special Populations
Melissa Layne holds a master’s degree in exercise physiology from Auburn University, a bachelor’s degree in physical education from Athens State University, a Georgia state teaching certificate, and fitness certifications through the Aquatic Exercise Association, the Aerobics and Fitness Association of America, and the American Council on Exercise. She has been a fitness director for several health clubs, head cheerleading coach, and an Americans with Disabilities Act specialist working with businesses to verify disability programs.
Layne is on the faculty at the University of North Georgia in the physical education department. She presents at multiple industry conferences each year, where many of her sessions feature aquatic workouts. She teaches a dozen group exercise classes per week, including aqua classes. She has starred in two SCW Fitness Education DVDs and 12 Water in Motion instructional exercise DVDs.
"Melissa Layne is the highest caliber of educator in aquatics. Her intellectual curiosity, down-to-earth approach, and love of water exercise will fill every reader with contagious enthusiasm for the world of aqua fitness."
Sara Kooperman, JD-- CEO, SCW Fitness Education, CEO, WATERinMOTION
“Melissa Layne’s wonderful book will help you enjoy the many physical and mental health benefits of aquatic fitness!”
Lawrence Biscontini-- Fitness and Wellness Consultant, Author, Speaker
“Water Exercise is the ideal resource to help you get the most out of your workout!”
Todd Galati-- American Council on Exercise
“Water Exercise is a must-read whether you’re looking for advice about a great aerobic workout or an activity to manage a chronic diseases and joint or muscle pain.”
Shannon Fable-- Director of Exercise Programming, Anytime Fitness
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save
Increase flexibility with deep water exercises
7.1 Deep-Water Flotation Jack. Equipment: Flotation belt or pool noodle. Exercise Focus: Activates the muscles in the legs and core.
7.1 Deep-Water Flotation Jack
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either the noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and use your outer thighs to pull your legs comfortably apart (b).
- Continue to scull with your arms and use your inner thighs to return your legs to the starting position (a).
Variation
To increase the activation of your inner and outer thighs, cross your legs when you pull them back into the starting position.
Keep It Safe
Start with small movements if you have minimal range of motion in a hip joint due to injury or surgery.
7.2 Deep-Water Flotation Cross-Country
Equipment
Flotation belt or pool noodle
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Hang straight down into deep water with either a pool noodle supporting you or a flotation belt around your waist (a).
Action
- Scull with your arms and open your legs - one to the front and one to the back - as far as is comfortable (b).
- Once you have opened your legs, reverse their position, keeping them straight as they pass underneath your body (a).
Variation
To use your arm muscles, extend your arms to the front and back in opposition to your legs. If the right leg is extended to the front and the left leg is extended to the back, the left arm should be in front and the right in back.
Keep It Safe
If the straight-leg position stresses your lower back, bend your knees slightly throughout the entire exercise. If you are in rehabilitation after an injury or surgery, start with a small range of motion and increase it gradually.
Save
Activate multiple muscle groups to challenge your balance
6.1 Frog Jump. Equipment: None. Exercise Focus: Activates the muscles in the legs and core.
6.1 Frog Jump
Equipment
None
Exercise Focus
Activates the muscles in the legs and core.
Starting Position
Stand in the middle of the pool with your feet turned slightly out and be ready to rebound off of two feet (a).
Action
- Push off of the bottom of the pool and open your hip joints so that your knees point out to your sides as you lift your feet toward your groin. Simultaneously, push both hands down between your legs so that you resemble a leaping frog (b).
- Land safely on both feet (a) and repeat.
Keep It Safe
When landing, always roll down onto your heels after initially landing on your toes.
6.2 Crooked Jack
Equipment
None
Exercise Focus
Activates the muscles in your legs and core with a focus on balance.
Starting Position
Stand in the middle of the pool on both feet (a) and be ready to rebound off of the pool bottom.
Action
- Rebound off of both feet and spread your feet apart as if doing a jumping jack, but land only on your right foot. Lean slightly to the right and keep your left foot elevated above the pool bottom. Drop your right arm into the water and raise your left arm level to the water's surface, forming a straight line with your right arm (b).
- Rebound off of your right foot and return to the starting position (a), then perform the exercise on your left side.
Keep It Safe
To allow yourself to get comfortable with the exercise, start with just a slight lean. As your balance improves, you can lean a bit more.
Save
Save