Knee-up Exercise

We will begin with the simplest of exercises and then move on to the most difficult. Find the level that is the most comfortable to you and stay there. Only work at that level until the exercises become too easy, then you can move on to the next series of exercises.

To Begin:

Plant both feet firmly on the bottom of the pool. Now lift your right knee up, bending it at a 90 degree angle, and lower it back down to starting position. Repeat this exercise for 8-25 repetitions. Repeat on the left leg.

If this exercise is too easy than you can try the following:

* Lift you right knee up and straighten back down at a rapid rate of speed. Go only as fast as your knee and muscles will allow. Do not over do.

* Alternate your knee lifts as fast you can without over doing it. (like you are jogging in place).

* Alternate your knee lifts and run as fast as you can forward and backward.

* Alternate your knee lifts and run as fast as you can in a large right circle and then in a large left circle. Do not allow your form to suffer if you are going to fast to correct your proper alignment.

* Combine fast moves with slow moves, such as: Jog in place as fast as you can for a count of 10 and then run as slow as you can for a count of 10. Repeat the fast and slow movements.

* Double hop on each leg. Do a slow knee lift up with your right knee and do a double hop on your left leg. Do a slow knee lift up with your left knee and do a double hop on your right leg. Repeat at a slow, medium, or fast rate of speed.

You can make this exercise as easy or as difficult as you like.

To Begin:

Plant both of you feet down on the bottom of the pool. Lift your right knee up and bring your left elbow down towards the right knee. Release back to the starting position. Continue this for 8-20 repetitions and then repeat this exercise using your left knee and right elbow.

Note: You do NOT have to bring your elbow all the way down to touch your knee. This may be very difficult, if not impossible, for most people. Just aim in the right direction and make an effort.

To raise the difficulty of this exercise you may do the following:

* Speed up the knee lift and elbow touching.

* Alternate knees, twisting your trunk to alternate your elbows to the knees. Work as slow or as fast as you want to remembering to keep proper alignment and good form throughout the exercise. Do NOT strain.

* Alternate knees and elbows and move forward and backward as fast, or as slow, as you want to keeping proper alignment and form.

* Use a combination of fast and slow movements. It really breaks up the exercise and adds intensity.

* Add a little dance to the exercise by alternating right, left, right, hop, left, right, left, hop. The hop can be jumping jack, a lunge, or anything else you like to throw in the middle of it. Make it fun and challenging.

To receive more exercises, order the book, H2O Basic Moves available for only $12.99 plus $4.99 postage inside of the U.S.