20-Minute Water Workout: Sculpt Your Body in the Pool

20-Minute Water Workout 3

To get sexy muscles, try a water workout. Sculpt your legs and core — and get your heart rate up — with this workout from Ivy Larson, a fitness instructor in Jupiter, Florida.

Do each move for two minutes in the pool’s shallow end (about 4 feet deep) :

  1. Jog in place – Keep knees high.
  2. Tick-tock hop – Quickly jump from side to side, keeping feet together.
  3. Knee twist – Cross right elbow toward left knee at waist. Alternate sides.
  4. Squat jump – Squat down with arms extended at shoulder height; jump as high as possible while raising arms overhead.
  5. Jog in place – Keep knees high.
  6. Bicycle – Lean with back against side of pool, arms outstretched at edge. “Pedal” legs at surface.
  7. Flutter kick – Hold onto edge of pool, arms extended; kick legs quickly.
  8. Pendulum swing – From bicycle, extend legs in front of you. Swing up and over to the right, then left, keeping them together and underwater.
  9. Crunch – From bicycle, extend legs, keeping feet together. Pull both knees into chest. Return to starting position.
  10. Outer-thigh lift – Stand with left side near wall, feet together, holding edge with left hand. Lift right leg out to side. Do 20 reps on each side.

 

 

Originally published in FITNESS magazine, August 2007.

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