Strengthens legs, hips, core and buttocks. Improves coordination and minimizes
impact on your lower-body joints as you jump.
In hip-deep water, stand tall and raise both arms overhead to touch your palms together (or
come close). Take a giant step forward, bending your left knee 90 degrees, and lower your
hips into a deep front lunge. Hold for 2 breaths as you stretch upward while simultaneously
lowering your center of gravity. Without cheating by flailing your arms (as you might do
on land), contract your buttocks muscles to leap and switch legs underwater. Alternate
changing legs during slow jumps for 8 repetitions per leg.
Take it to the mat: This exercise sculpts the thighs and glutes, which help when you’re
doing on-land activities such as cycling, squatting and Sun Salutations. “The buoyancy of
the water minimizes impact to your ankles, knees and hips,” says Rea.