1.

K-Tread

Targets: Arms, back, chest, abs, butt, and hamstrings

In the deep end, tread water, making small circles with cupped hands, and lift right leg straight in front of you at hip le el while reaching toes of left leg toward bottom of pool. !old for " seconds. #witch legs $uickly, bringing right leg down as you raise left leg, and hold for " seconds. %ontinue for &' seconds, alternating sides.

Tip: #$uee(e your glutes and $uads to keep your legs straight.

). *tter +oll

Targets: ,ack, abs, butt, and legs

!ugging beach ball to chest, float on back, legs e-tended, feet together. +oll toward left and o er top of ball .like an otter spinning in the water/, using entire body -- shoulders, back, core, legs -- to make a full re olution, returning to start. Take a breath. .,eginners can rock from side to side with head abo e water throughout./ %ontinue for &' seconds, alternating direction of roll.

Tip: +eally dri e your leading shoulder and hip into the water to get rolling

&. ,all 0e er

Targets: #houlders, back, triceps, and abs

treading with hands by sides.!olding beach ball with arms stretched straight in front of you.As the ball is pressed underneath. Tip: Keep your arms as straight as possible and your body straight and stiff to get the most muscle sculpting. float facedown in chest-deep water so legs are e-tended behind you. simultaneously sit back into water.like a 5ackknife/ and your body forms a wide 6. hips.sculling/ down length of pool for &' seconds. and lift both legs together so that you fold at the hips . %ontinue for &' seconds. pull ball underneath you. 3. Tip: If your toes start sinking under the water. widen the angle of the 6 and tighten your abs ". with head and toes 5ust abo e surface. bend elbows to bring it back to surface and press it forward to return to start position. it will lift you out of water to take a breath1 beginners can keep head abo e water throughout. and arms #tanding in shallow end of pool. mo e cupped hands in small circles by hips to tread water and propel yourself forward ./ 2hen ball reaches thighs. 2a e 7aker . drawing it as fast as you can through water toward thighs in an arc. 4ike #cull Targets: Abs. . 7aintaining 6 position. Keeping arms straight. feet together.

abs. trying to make the biggest wa es possible. . Tip: If you can:t make wa es for a full &' seconds. #eparate your legs and do flutter kicks. then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet.ack. butt. against wall 5ust below water line for stability. fingers pointing down. and legs 8acing pool wall in chest-deep water.Targets: . Kick as hard and as fast as you can for &' seconds. don:t stop. 9-tend legs behind you at water le el with both feet and knees together. hold on to edge of pool deck with left hand and place right palm.