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When you run in the pool, you should go about it as if you were swimming; in fact, if you run around the pool, you end up creating a stream which offers no resistance.
Alternative: Ask the kids to run around the pool to create a stream, and then run against the flow.
For the scissor, get into the water, you back against the pool wall. Hold the side of the pool with your arms and extend your legs in front of you. Cross your legs over continuously, alternating the one that's on top.
For this exercise, place your hands on the pool side while facing the wall, and using only your arms, without jumping, lift your body out of the water until your arms are fully extended. Get back into the water, and then get out again. Repeat many times.
For this exercise, simply clap your hands in front of you, then in your back, while immerged in the pool your head out of the water, working against water resistance.
Alternative: Hold an object, passing it from hand to hand.
Two starting positions are possible for this exercise.
Sitting on the side of the pool, legs in the water.
In the water, back against the pool (like for the scissor exercise). Once in position with your legs stretched, tighten your abdominals keeping your back straight, then lift your legs so they form a 'V' with your body.
This funny named exercise works out the upper back muscles. Get in the water up to the shoulders, then hold a pool noodle or another object (and why not your baby?) at arm's length to get resistance, bring back your hands toward you, bending your elbows behind you.
The assisted stretch routine is done outside the pool. Lie on your back and holding a towel in your hands, place it under one of your feet. Stretch your leg towards the sky, then bring it down to the side with the help of the towel to control the movement and completely stretch your leg.
The rabbit jumps must be done the same way as "The Run", by moving forward. You can even do a rabbit jump race with the kids! Fun guaranteed!
Lift your knees rapidly. It's in fact the same exercise done with your feet on the ground, but in the water. Try to move as rapidly as you can.
Getting out of the pool the reversed way. For this exercise, place your back against the pool wall and your hands on the side of the pool. Get out of the pool using your arms to sit on the poolside. Get back in the water and do it again.
For the "Twist", place a pool noodle under your arms or hold foam weights in your hands and get in the water up to your shoulders. Lift your legs at 90 degrees, as if you were sitting in a chair, then move your legs leftwards and rightwards.
The "Flip" will work out your abdominals. Lying on your back in the water, bring your knees towards your chest, keep this position then tilt forwards before stretching your legs. Bring back your legs towards your body, tilt backwards, then stretch your legs.
For the 'Manual Towel Dryer', you'll need to get a towel and stand on the poolside. Take the towel in your hands and shake it in front of you, observing the prescribed time.
Alternative: You cans shake the towel with your two hands simultaneously or by alternating you arms, one up and one down as if you were flapping your arms.
Out of the pool, take one end of the towel in your hand and place it behind your head, letting it hang. Take the other end of the towel behind your back with your other hand. Creating resistance, pull with your hand on top, then bring it down. Observe the number of prescribed moves with each arm.
Equipment: 2 foam noodles
While in a sitting position with noodles held up by your underarms, bring your knees up to your chest, then stretch them forward raising both heels above water.
Sets: 15
Equipment : none
Starting position : bring your feet together, and slightly bend your knees.
Jump while stretching your legs wide apart laterally, and simultaneously bring both hands together overhead. Repeat in the reverse direction to return to your initial position with arms by your side.
Sets : 15
Equipment : none
Stand straight up by the side of the swimming pool and stretch one leg behind you (or in diagonal), then bring it back to its initial position. Repeat with the other leg.
Option : you can increase the effort by pushing your leg forward.
Sets : 15 per leg
