The Joy of Exercise

This is a great way of continuing to work the lower leg — your shins and calves — while keeping your HR up so that you don’t cool down.

Supporting yourself side-on to the edge of the pool, repeat the knee lifts you did in the warm-up but this time doing four on each side without the bounce in the middle. Point your toes as your knee lifts, press down through the heel as it lowers again. Turn round and repeat on the other side, supporting yourself on the other side.

• Posture-check!
• Keep the knee of your supporting leg slightly bent.
• Concentrate on contracting the muscles in your shin as you point, those in your calf as you flex.

Progressions

• Increase the number of reps on each side before changing — a maximum of 16.
• Increase the speed.

Cardio: three-up jacks

An old favourite in aerobics classes, jumping jacks work the inner and outer thighs while raising the HR. However, as a slight variation on a theme, try the three- up jack for size.

Standing with your feet hip-width apart, toes and knees facing the front and lower back supported with strong abdominals, jump your feet apart into a wider stance. Jump them back again and then out once more, but this time bouncing once with your feet apart. In they come again, out, then in once more, and bounce, feet together; out, in, out and bounce and so on, your arms mirroring your leg action below the surface or out and up above the surface.

Water resistance increases with speed of movement. If you double the speed of your action, the resistance you’ll have to work against goes up by four, giving you more propulsive force if swimming, and a more intense workout in aquafit.

• Watch your posture! Try to stay upright — not bending forwards or backwards at the waist.
• Keep your toes and knees pointing forwards, or at least in line with each other.
• Make sure your heels lower right to the pool floor, rather than bouncing away on your toes.

• Try to avoid breaking the surface with your arms as it is difficult to keep the action controlled. They should be raised and lowered below the surface, or lifted up and down above it.

Progressions

• Increase the speed of your jacks.
• Increase the height of your jump.
• Travel! — either forwards, backwards or to either side. Pay special attention to your posture if you do, though, as it’s all too easy to lean into the way you are moving.

Muscle: curl kicks

And so to the front and back of your thighs — the quadriceps and hamstrings … and a perfect way to shape up.

Holding on to the pool edge with your left hand, lift your right knee once more to about 45 degrees and support it with your right hand behind the thigh for stability. Draw your toes up towards your shin, and curl your foot back so that you bend your knee as far as is comfortable before kicking it forwards again to the starting position. Repeat four times on each side and change.

• Keep your thigh still throughout the movement so that only the lower part of your leg moves.
• Squeeze the muscles behind your thigh as you curl; contract the muscles at the front as you kick.
• Keep your hips square and upper body lifted throughout.

Progressions

• Increase the number of reps each side, to a maximum of 16.
• Increase the speed.
• Relax your ankle so that your foot becomes floppy. You’ll notice the increase in resistance immediately.

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Category: Bodybuilding, Fitness, Gear, Workout

Tags: again, back, below the surface, feet, forwards, increase, increase the speed, knee, leg, lower, once, side, speed, surface, toes, toes and knees, work