Create your own Faerie Tale

Create your own Faerie Tale
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Monday, January 19, 2009

Water Aerobics


Swimming for parents and babies from my Scrapbooking Albums

Water aerobics is my exercise of choice. It is painless and lots of fun. It is even better if you can join a class with like-minded people and an instructor who does not mind all the horseplay and visiting going on while performing the exercises.

Instructions for an individual: copied from ehow.com

Step1
Start in shallow water. The water level should be between the ribcage and the underarm.
Step2
Jog around the pool and do kicks, jumping jacks, strides and knee lifts to warm up the body for 6 to 8 minutes.
Step3
Lightly stretch the quadriceps, calf muscles, hip flexors and hamstrings.
Step4
Perform the moves in step 2 at a higher intensity for 8 to 10 minutes. Make the movements long and exaggerated.
Step5
Execute a tuck jump. Start in a standing position, then keep the knees and ankles together as you pull the knees into the chest. Return to a standing position. Move the arms in a circular motion at the side of the body; the arms lengthen as the knees lift, and bend at the elbow as the legs straighten.
Step6
Perform a frog jump. Begin with the toes, knees and thighs slightly turned out. The arms are bent in a diamond shape, with the fists close to the chest. Push the arms down to the hips while lifting the legs up and into a diamond shape. The knees point to each side at the top of the jump and mimic frog legs. Return to the starting position.
Step7
Execute a scissors jump. Start in a standing position. As you jump, one leg moves straight forward and the other moves directly behind the body. Alternate front and back. The arms move in opposition to the legs.
Step8
Begin in a standing position for a heel lift. While keeping the knees and heels close together, jump and lift the heels toward the buttocks. The heels should not lift higher than knee height. The arms are extended away from the body at shoulder height, slightly rounded at the elbows. As you lift the legs, pull the arms down to the hips.
Step9
Kick the legs and jog for two to three minutes.
Step10
Stretch the quadriceps, hamstrings, hip flexors and calves deeply.

My classes last 60 minutes and help keep me flexible and without pain in my hips, shoulders and back. It has been so cold here I took a hiatus, but I am ready to start again beginning this week. I have missed the classes!
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