THE STANDING WORKOUT

Duration: 30 minutes.

Equipment required: Foam dumbbells or arm floats; pool noodle and kickboard.

Why it works: “A standing workout allows for specific areas of the body to be exercised, much like in a gym,” says Armarego. ‘The foam dumbbells or pool noodle act like weights to create resistance.”

Keep in mind: ‘The faster you move in water, the harder it is to exercise, so start slowly and work your way up as you grow more familiar with the exercises,” advises Armarego.

SIDE LEG RAISE Stand side-on to the pool wall in waist-deep water, with your hand on the wall for support. Slowly raise your outer leg out to the side (to a comfortable height). Hold for a few seconds, then return to the starting position. Repeat 10-15 times, then switch to the other leg.

BACK LEG RAISE Stand facing the pool wall in waist-deep water, with your hands on the wall for support. Slowly raise your leg backwards

(to a comfortable height). Hold for a few seconds, then return to the starting position. Repeat 10-15 times, then switch to the other leg.

KNEE LIFT Stand side-on to the pool wall in waist-deep water, with your hand on the wall for support. Slowly raise your outer knee upwards (to a comfortable height). Hold for a few seconds, then return to the starting position. For added resistance, you can hold the pool noodle under your foot when pushing your knee downwards. Repeat 10-15 times, then switch to the other leg.

WALL PRESS Stand at arm’s length from the wall in thigh-deep water, feet together, your hands shoulder-width apart on the wall. Keeping your body straight, lower yourself towards the wall as if doing a push-up. Hold for a few seconds, then return to the starting position. Repeat 10-15 times.

KICKBOARD PRESS Stand with feet shoulder-width apart in shoulder-deep water. Holding a kickboard upright, push it into the water – the deeper you go, the greater the resistance.

Hold for a few seconds, then return to the starting position. Repeat for 1-2 minutes.

DUMBBELL SIDE RAISES

Stand with feet shoulder-width apart in shoulder-deep water. Hold a dumbbell in each hand. With your elbows bent, raise your arms out to the sides to shoulder height. Hold for a few seconds, then return to the starting position. Repeat 10-15 times.

DUMBBELL FRONT RAISES

Stand with your feet shoulderwidth apart in shoulder-deep water. Hold a dumbbell in each hand.

With elbows bent, raise your arms in front of you to shoulder height. Hold for a few seconds, then return to the starting position. Repeat 10-15 times.

DUMBBELL BICEP CURLS

Stand with feet shoulder-width apart in shoulder-deep water.

Hold a dumbbell in each hand, your arms by your sides. Keeping your elbows at your waist, raise your arms up to your shoulders. Hold for a few seconds, then return to the starting position.

Repeat 10-15 times.