Unfortunately, due to the outbreak of Covid-19, we have not had access to a pool and updating this page is taking longer than we could have ever imagined.
exercise examples
Most of these exercises can be done in deep water too, just use your preferred means of flotation, e.g. belt, cuffs, sitting on a noodle, or using a water horse by Karen Westfall's WaterWorkout.com or pool saddle by Hydrofit.com.
To change it up a little more, try them while in motion; using a march-in-place, walking, jogging, or cross country movement; even a rocking horse or lunges are fun to use.
When you do the leg exercises, it will be more comfortable for your feet when you wear water-shoes.
Try it for yourself! Be creative!
Most importantly: JUST HAVE FUN
Red arrows are to indicate the direction of the Aqua-Ω movement, blue arrows are indicators for postural cues (see 'general information'). When you go through these examples and you look at how many have the blue arrows, keep in mind that this is most likely how you will look too!
Why not try one? Buy it here!
some examples of shallow water exercises
By no means are these the only exercises possible, these are just to give you an idea of activities.
Postural alignment: ears over shoulders, over hips, behind slightly bend knees, over ankles.
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Chest press: move Aqua-Ω forward, away from your chest and pull back.
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Chest press: hold the Aqua-Ω in front of your chest; press out and pull back. Aqua-Ω can be in full length, half or even tripled length.
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Biceps / triceps: fold and hold the Aqua-Ω in the desired length and rotate your fore-arms down to your thighs and back to your chest
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Deltoid/trapezoid: double the Aqua-Ω and hold in armpit, move arm down to your side and pull back up toward the surface.
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Rotator cuff: position long Aqua-Ω around your back, hold in place with one hand. With elbow of working arm at your side, move fore-arm across your chest and back out.
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Rotator cuff: triple-fold the Aqua-Ω, place it along fore-arm of working arm with elbow at your side. Move fore-arm across your chest and back out.
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Shoulder: with arm at about shoulder level and the doubled Aqua-Ω positioned in armpit, reach extended arm across your chest and back out.
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Reverse push-up: take a huge step forward with one leg and lean forward. Place the Aqua-Ω under the shoulders, pushing it down and pull back up towards the shoulders.
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Arm/shoulder/back: place 1 foot in a handle, hold on to the other handle, either with palm up or down with either a straight or bend elbow; pull back and push forward, as if you are rowing.
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Upper back/rhomboids: place Aqua-Ω behind you, push away and pull back. Be aware of posture!
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Core/chest/arms: hold Aqua-Ω in both hands. Push one arm down while pulling the Aqua-Ω across to that side. "Fill up the bucket."
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Core/chest/arms: hold Aqua-Ω in both hands, performing either a chest press or, as in this picture, a triceps/biceps movement with the arms, while frog or tuck jumping with the legs; performing an upright crunch in the trunk. In the video below you will see a combo move
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Core/chest/arms: hold Aqua-Ω in both hands while one hands pushes down and the other pulls up. Simultaneously march in place.
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Core/arm/leg: place left hand + right leg (or right hand + left leg) in Aqua-Ω, move it back and forth diagonally across body, similar to PNF.
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Hip flexion/extension (straight leg raise): 1 foot in handle of Aqua-Ω, hold it tight against the leg while lifting leg straight up.
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Hip extension: same as hip flexion, just swing further back. Be aware of arch in low back and keep abdominals tight!
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Knee extension: place the double folded Aqua-Ω around 1 foot, stabilize it with a hand on your knee; bend and straighten your knee.
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Ab/adduction hip: place 1 foot in a handle, hold on to other handle. Move leg out sideways and back to midline.
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Hip internal/external rotation: place 1 foot in the Aqua-Ω, lign it up on the outside of your bend leg; move your leg towards midline and away (open and close the door)
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Walking/jogging/ cross country: place the Aqua-Ω in front or behind you, keep it taut; start traveling.
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