Beach Ball-Friendly Pool Exercises

Beach ballPut the kids’ beach ball to good use with these water aerobic exercises from Fitness magazine — the otter roll and the ball lever.

The Otter Roll (http://www.fitnessmagazine.com/workout/lose-weight/total-body/pool-workout/?page=3)

Targets: back, abs, butt and legs

1.Hugging beach ball to chest, float on back, legs extended, feet together.

  1. Roll toward left and over top of ball (like an otter spinning in the water), using entire body — shoulders, back, core, legs — to make a full revolution, returning to start. Take a breath. (Beginners can rock from side to side with head above water throughout.)
  2. Continue for 30 seconds, alternating direction of roll.

TIP: Really drive your leading shoulder and hip into the water to get rolling.

The Ball Lever (http://www.fitnessmagazine.com/workout/lose-weight/total-body/pool-workout/?page=4)

Targets: Shoulders, back, triceps and abs

  1. Holding beach ball with arms stretched straight in front of you, float facedown in chest-deep water so legs are extended behind you, feet together.
  2. Keeping arms straight, pull ball underneath you, drawing it as fast as you can through water toward thighs in an arc. (As the ball is pressed underneath, it will lift you out of water to take a breath; beginners can keep head above water throughout.)
  3. When ball reaches thighs, bend elbows to bring it back to surface and press it forward to return to start position. Continue for 30 seconds.

TIP: Keep your arms as straight as possible and your body straight and stiff to get the most muscle sculpting.

 

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