|***Check with a physician before beginning any workout posted below.|
|I tried both ball sizes for some of the moves... the large one was somewhat comical :) I would recommend using a smaller ball, but one that will still add resistance when pressing it down into the water.|
|Otter Roll Half-way Position... only slightly awkward.|
|Otter Roll. After returning to start.|
2. Ball Lever (Modified). Begin lying on your stomach engaging abs and glutes for stability and press ball below you until elbows are just about straight. In one motion bring the ball back towards your thighs and then return to start. Challenge: In one motion bring the ball towards the surface above your head while still maintaining the plank like body position and then return to start. Do twenty reps. Great core and upper body move!
|Ball Lever Starting Position|
|Ball Lever. Bringing ball back towards thighs.|
|***Ball Lever Challenge Position|
3. K-Tread. Can be done in the shallow end standing or in the deep end for more challenging cardio. Begin with legs straight and pointing towards the bottom of the pool (or standing) with toes pointed. Begin skulling motion with arms and hands to maintain your balance and kick the first leg forward. Hold leg in this position for 5 seconds and then switch. Do twenty reps each side.
|K-Tread. Kicking first leg forward.|
|K-Tread. And switch legs!|
|K-tread standing in the shallow end.|
4. Pike Skull. Begin in the shallow end by sitting back into the pike position, arms extended and begin skulling in place. Once you feel like you have a stable pike position propel yourself across the pool by skulling. This one was great for the core as you had to maintain the pike position while moving... engaged all sorts of abdominal, back and leg muscles (not to mention arm muscles from all that skulling!) Skull end to end 5-6 times and rest. Repeat in between each move!
|Pike Skull Starting Position|
|Pike Skull. Starting to move forward...|
5. Dolphin Kick. Disclaimer: For those of you that do not know I have swam competitively nearly my entire life, coached a swim team for two years and now captain my University's Water Polo Team. This is an EXTREMELY challenging kick and takes years to master... but don't let that dissuade you from trying it! Make sure you are using your ENTIRE body when doing this kick, not just your legs. The kick comes mostly from your core and your legs should follow, like a dolphin! Try the kick on your back with the ball pressed against your chest so you can watch the movement as you try it. Make sure your knees do not bend excessively and stay mostly under the surface of the water.
|Dolphin Kick with Ball.|
|Dolphin Kick without Ball.|
6. Challenge move: Egg beater treading with ball raised above head. Just as it sounds... tread for as long as possible!