Aqua-Fitness trains the entire body
Floodlayer - activates the circulation
Lucy Lässig is just starting:
I am standing in breast-deep water, my legs in a stepping position, my hands supported to one side. I make my upper body very long, pull the navel inwards and start to jump on the spot in step position while changing their legs. So: I jump up, put the back leg in front of the jump and the front to the back, then I land again. I vary the stride length - sometimes short and fast, sometimes longer and slow. I do that for about 2-3 minutes.
Conny Coach is already pretty fit:
As an advanced I make the movement like Lucy, but stretch my arms down, palms forward. When jumping, I move my arms straight and opposite to my legs through the water. I pull my shoulders outwards. I do that for about 2-3 minutes.
That's how it works: Leg and arm muscles are tightened, the circulation is activated.
Knew how: My upper body stays upright, in a slight incline. With my feet I land softly on the ground and give something in the knees.
Breakwater - trains the oblique abdominal muscles
Lucy Lässig is just starting:
I am standing in a wide stanchion, my feet pointing outwards, my slightly bent knees towards the tips of my toes. Now I turn the upper body gently around its own axis and move both arms powerful in the same direction with through the water. I try to keep my feet firmly on the ground and not move the pelvis. I do that 20 times per page.
Conny Coach is already pretty fit:
As an advanced, I do the exercise similar to Lucy, but start in the final position and hop on the spot during the movement. I move the pelvis and upper body against each other: knees and pelvis go to the left, upper body and arms at the same time to the right. I do that 20 times per page.
That's how it works: Mobilizes the spine and strengthens the oblique abdominal muscles.
Knew how: I lift the ribcage and stretch the spine.
Armstringer - Tightens the upper arms
Lucy Lässig is just starting:
I stand upright on both legs. I extend my arms sideways to shoulder height, so that they are still under water. Hands are stretched, fingers closed. Now I lift a leg, move my outstretched arms down and bring my hands together under my thigh. When I turn the leg off, I open my arms to the side. I do that 20 times per page.
Conny Coach is already pretty fit:
As an advanced I do the exercise like Lucy, but with both legs at the same time. To do this, I push my feet off the ground, pull both thighs up quickly and bring my hands together underneath. Then I come back to the starting position. I do that 20 times per page.
That's how it works: Firms arms, shoulders and thighs as well as straight abdominal muscles.
Knew how: I raise my chest and pull my shoulder outwards.
Water Dancer - makes beautiful legs
Lucy Lässig is just starting:
I stand with my back against the wall and hold on to the edge of the pool. Then I raise my right leg at about 90-degree angle and lead it from one side to the other. If I bring the knee far to the right, the pelvis remains stable. While I lead the knee over the leg to the left, the pelvis rotates. Page change. I do that 20 times per page.
Conny Coach is already pretty fit:
As an advanced I make the movement like Lucy, but stretched the raised leg, pull the foot to the body and lead the leg stretched to the right or left outside. I do that 20 times per page.
That's how it works: Strengthens and stretches the inside and outside of the legs and activates the oblique abdominal muscles.
Knew how: The back stays as possible during the whole exercise on the wall. The leg is stretched, the knee points towards the toe.
Swell - strengthens belly and back
Lucy Lässig is just starting:
I stand upright, about an arm's length from the edge of the pool, and hold on with both hands. Arms and shoulders are in the water (maybe something to go to the knees). Now I bend my elbows and pull my upper body to the wall with my arms. Then I stretch my arms again and push myself backwards. I do that 20 times.
Conny Coach is already pretty fit:
As an advanced I do the exercise like Lucy, but with only one arm. Then I change the page. I do that 20 times per page.
That's how it works: Tightens the upper arms, strengthens the back and abdominal muscles.
Knew how: I stay stable from head to toe and pull the belly button inwards. Pelvis and rib cage point to the wall.The feet stay on the ground.
