Learn different variations of cross-country skiing in water

Cross-country ski (see figure 5.26; hip flexion and extension); muscles used: gluteus maximus, hip flexors

* Cueing tips: Balance the body by working the arms and legs in opposition. Swing legs and arms forward and backward evenly. Look over your shoulder to make sure the legs are going to the back.

Cross-country ski, upright; muscles used: gluteus maximus, hip flexors

Cross-country ski, knees bent 90 degrees (see figure 5.27); muscles used: gluteus maximus, hip flexors, hamstrings

* Cueing tips: Knees bent makes a short lever cross-country ski, which is less intense. Scull or use an arm swing.

Cross-country ski, diagonal; muscles used: gluteus maximus, hip flexors, core stabilizers

* Cueing tips: Keep the spine aligned as you lean 45 degrees to the side. Keep shoulders and hips squared, and avoid turning to the side. Arms swing forward and back.

Cross-country ski, side-lying; muscles used: obliques, gluteus maximus, hip flexors

* Cueing tip: Extend arms side to side and use only the legs.

Tuck ski (see figure 5.28); muscles used: gluteus maximus, hip flexors, core stabilizers

Tuck ski together (see figure 5.29); muscles used: gluteus maximus, hip flexors, core stabilizers

* Cueing tip: Tuck, ski, and pull the legs together forcefully to lift the shoulders out of the water.

Cross-country ski, faster; muscles used: gluteus maximus, hip flexors

* Cueing tip: Don’t lose your range of motion.

Mini ski; muscles used: gluteus maximus, hip flexors

* Cueing tip: Short and tight and fast.

Cross-country ski, full range of motion; muscles used: gluteus maximus, hip flexors

Cross-country ski with elevation; muscles used: gluteus maximus, hip flexors

* Cueing tip: Pull the arms and legs together forcefully to lift the shoulders out of the water.

Cross-country ski with power; muscles used: gluteus maximus, hip flexors

This is an excerpt from Water Fitness Lesson Plans and Choreography.