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Activate multiple muscle groups to challenge your balance

This is an excerpt from Water Exercise by Melissa R. Layne.

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




  1. 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).
  2. 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




  1. 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).
  2. 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.

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Learn more about Water Exercise.