The Underwater Workout

Turn the pool into a toning tool with these 6 moves.
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Reverse Lean

Target Body Parts: abs, including obliques, plus shoulders

 

Step 1 Start in deep water. Extend arms out to sides, holding a pool noodle behind your shoulders. Tighten your abs, lean back slightly so your body is at a 45-degree angle, and slowly kick your feet in front of you.

 

Step 2 Squeeze the ends of the noodle down behind you, about the level of your buttocks. Hold for a count of two, then slowly raise arms to return to start. Keep kicking steadily throughout. Do 10-15 reps.

Tilted Jacks

Target Body Parts: abs and thighs

 

Step 1 Start in shoulder-deep water, with the noodle behind your upper back, hands grasping each end.

 

Step 2 Tighten abs and tilt your upper body slightly to the left as you kick right leg out to side and press hands together in front of you. Bring legs together and open arms to return to start. Repeat to the right to complete one rep. Do 10-15 reps.

Jump-Throughs

Target Body Parts: abs, plus chest, back, and buttocks

 

Step 1 Stand in chest-deep water grasping noodle in front of chest, hands slightly wider than shoulder-width apart.

 

Step 2 Tighten abs and press noodle down underwater. Simultaneously bend both knees in front of chest to jump over the noodle, as if you were jumping rope. Reverse the move, pulling noodle back in front of you and jumping through to complete one rep. Do 10-15 reps.

Push-Up Kicks

Target Body Parts: abs, plus chest and upper back

 

Step 1 Stand in chest-deep water, holding the noodle lengthwise in front of you, hands shoulder-width apart.

 

Step 2 Extend arms to press noodle down underwater (ends will point up). Tighten abs, pulling navel to spine, and lean forward, pressing shoulders down and back. Squeeze shoulder blades together to keep torso upright. (Keeping abs tight prevents wiggling from side to side.) Kick right leg out behind you, keeping knee straight. Repeat with left leg to complete one rep. Do 10-15 reps.

Ride and Press

Target Body Parts: abs, including obliques, plus triceps 

 

Step 1 Stand in chest-deep water and straddle the noodle. Allow your hands to float at the surface of the water, palms facing up.

 

Step 2 Tighten your abs to maintain an upright posture and cycle your legs. Simultaneously, press hands down firmly and then allow them to float up toward surface (this also keeps you from leaning forward.) Do 10-15 arm presses while cycling legs.

Pendulums

Target Body Parts:  abs, including obliques, plus thighs

 

Step 1 Stand in chest-deep water with the noodle under your arms, so the ends are behind you. Tighten abs, bend knees to place soles of your feet together, and bring feet as close to your body as possible. Using abs, swing legs to the right until right knee just breaks the water’s surface.

 

Step 2 Swing to the left to complete one rep. Do 10-15 reps.

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