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Mountain climbing and cycling not just for the land

by MaryBeth Pappas Baun


Spice up your workout by trying these two land-based exercises in the water.


Floating Mountain Climb

Equipment: Use flotation belt, noodle, water exercise vest, or cuffs.

Starting Position: Move to water deep enough to bring your feet off the pool bottom. Bring your feet down so that your legs point straight downward.

Action:

1. Bring your right knee forward and up. Extend your leg way out in front of you as if you were hiking up a steep incline. At the same time, press all the way back with your left leg. Simultaneously pump your arms, with your hands palms first against the water, in opposition to the movement of your legs.

2. Switch legs and repeat, alternating legs, and arms, while crossing the pool.

3. Work up to 16 repetitions.

Safety Tip: Maintain firmly contracted abdominal and buttocks muscles and somewhat vertical torso position to protect your lower back.

 

 



Bicycle Pump

Equipment: Use flotation belt, water exercise vest, noodle, or cuffs.

Starting Position: Move to water deep enough to bring your feet off the pool bottom. Bring your feet down so that your legs point straight downward. Position the body upright and vertical.

Action:

1. Contract your abdominal and buttocks muscles.

2. Draw one knee toward your chest, keeping your back flat and straight, while you extend the other leg toward the pool bottom.

3. Switch legs.

4. Repeat the sequence briskly 16 times.

Variation: To increase intensity, increase resistance of the surface area by flexing your foot, rather than pointing your toes, so that your ankle forms a right angle.

 

This is an excerpt from Fantastic Water Workouts, Second Edition.



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Fantastic Water Workouts-2nd Edition
Offers more than 130 exercises that use the natural resistance of water to help you improve your body’s composition and tone, strengthen muscles, increase aerobic and muscular endurance, and improve flexibility, coordination, and agility—all with minimal stress on your body. In addition to the unique and creative individual exercises,the book includes 14 step-by-step programs that can be tailored to your personal needs, interests, and fitness goals.
€19.50


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