••••••• L E G S •••••••
Running and Walking:
Position your body with your head, shoulders, hips, and feet vertically aligned. Using a modified running/marching motion, coordinate your leg and arm movements as in running.
Cross Country Ski:
Body is vertically aligned and legs and arms are straight. Scissor legs forward and backward from the hip, leading with your toes. Coordinate the arms and legs as in Cross Country Skiing.
Sit as if in a straight back chair with your thighs stabilized. Alternating legs, kick out from the knee, then pull your heel back as if trying to kick your buttocks. Try to make the water boil in front of you.
Straight Leg Toe Touch:
Body is in a vertical position. Keeping legs straight, bring each leg near the surface and return it to the starting position. Alternating left and right, reach for toes with your opposite arm and bring the other arm behind you. This is a strong movement and is not recommended for people with back pain.
This move is similar to the football drill of running through two parallel lines of tires. The body is open and vertical. Have your legs turned out and feet flexed as you alternate pushing down with each leg.
Open and Close:
Begin with vertical posture, arms and legs straight and toes pointed down toward the bottom of the pool. Open and close arms and legs by extending straight limbs out to the sides of your body and returning to the starting position.
A full-body exercise similar to running except the movement is like climbing a ladder diagonally. Reach forward with one arm into the water and then pull it through past your hip. Bring your opposite knee toward your chest and, at the same time, push the other leg straight back until it is fully extended.
••••••• ARMS •••••••
With DeltaBells just below the water surface and arms held out to the sides, sweep arms forward and pull DeltaBells straight back toward chest. Extend arms out to your sides and repeat.
Begin wit DeltaBells just below the water surface and arms relaxed at your sides. Extend arms directly in front of your body and sweep out to the sides.Return DeltaBells back to the starting position and repeat.
With elbows bent and DeltaBells submerged in front of your chest, vigorously roll DeltaBells in a bicycle motion. Reverse direction.
With body slightly leaning forward, punch arms downward and away from chest. Alternate arms back and forth like a pair of pistons.
With elbows bent and DeltaBells held in at your sides, alternate pushing DeltaBells down into the water. Keep movements close to your sides.
With DeltaBells submerged at your sides, bring both DeltaBells together touching the front of your body. Bring DeltaBells around your body, touching in back.
With DeltaBells near to the water's surface and arms held to your sides, flex and extend at your elbows as you pull DeltaBells in towards arm pits.
With elbows bent and arms held tightly at your sides, alternate pulling equipment down into the water. Vary moves by gripping DeltaBells palm up or palm down.
With DeltaBells held close to your sides, alternate swinging straight arms in front and in back of your body. Keep arms close to your sides.
••••••• A B D O M I N A L S •••••••
Jack Knife:
Assume a reclined position with hips submerged and lower legs at the surface. Using your abdominal muscles, curl forward lifting chest toward knees. As you gain strength in your abdominals, focus on keeping your legs straight and maintaining lower leg position.
Assume a reclined position with hips submerged, knees bent, and lower legs at the surface. Using your abdominal muscles, curl forward reaching chest and knees toward each other. Extend and repeat.
Obliques:
Assume a reclined position with legs together and knees bent. Twist knees to one side. Keeping legs together, twist to the opposite side.
Cross Over Crunch:
Lie on your side with knees drawn in toward chest. Focus on crunching in at your side as you pull both upper and lower body in toward your waist. Change sides and repeat.
Diamonds:
Begin with body in a vertical position, bottoms of your feet pressed together, and knees turned out from the hips. Lift and lower heels, squeezing buttocks on the lowering motion.
Double Knee Tuck:
This move is similar to double knee crunch except the body is positioned with the front facing down. Holding your DeltaBells at your sides, pull bent knees up to your chest, tightening your abdominal muscles. Extend legs while squeezing your buttocks tight.
Assume a reclined position with legs together and knees bent. Twist knees to one side. Keeping legs together, twist to the opposite side.
Lie on your side with knees drawn in toward chest. Focus on crunching in at your side as you pull both upper and lower body in toward your waist. Change sides and repeat.
Begin with body in a vertical position, bottoms of your feet pressed together, and knees turned out from the hips. Lift and lower heels, squeezing buttocks on the lowering motion.
This move is similar to double knee crunch except the body is positioned with the front facing down. Holding your DeltaBells at your sides, pull bent knees up to your chest, tightening your abdominal muscles. Extend legs while squeezing your buttocks tight.
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