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Hold your kickboard on your left side for support. Your left forearm rests on the board and your right arm crosses in front of your body so your right hand also can rest gently on the board. The kickboard will help support your balance. Let your left leg turn out (your knee may bend slightly — this will be your supporting leg). Lift your right heel up to the side to hip level. Lift and lower 10 times. On your last rep, keep your leg lifted and pulse it up 10 times. Repeat on the other side.
Muscles targeted: Back, biceps and triceps.
Stand with your feet shoulder width apart and hold your kickboard like a plate. Slowly push the kickboard straight down into the water, and then curl it back up toward your chest. Repeat the sequence eight times. Count to four as you lower and lift it again.
Abs tuck and twist
Muscles targeted: Abs and obliques.
You don’t need your kickboard for this one. Start with your feet together and your elbows bent so your hands are up at your chest. Soften your knees and then jump, bringing your knees to your chest. As your knees come up, push your hands into the water. Repeat eight times. Then, repeat the entire exercise but angle your knees to your right, keeping your torso to the front so you can work your left oblique, repeating eight times. Do the same to the left. Finally, tuck to the front, angle to the right, tuck to the front, angle to the left and repeat four times.