Aqua "Ball" Core Strength
This is an
Aquatic pattern from
I teach a Aqua to a Senior Group that is relatively advanced, in 5 feet water, and they love to do a lot of
abdominal exercises! If you have any suggestions, please feel free to send them my way. My class will be very appreciative.
- A. Figure 8 - Using a small soft ball, have your participants stand with their feet shoulder distance apart, and knees soft.
Instruct them to keep their hips forward and arms strong while they make a large figure "8" with the ball under the water.
I usually have them make about 36 figure eights - they love to count aloud and feel the muscles working!
- B. V - Instruct the group to start with the ball (under water) out in front at the height of their left shoulder.
Have them pull the ball down to the center, crunching slightly, and then up to the height of their right shoulder,
thus making a letter "V." Then instruct them to do the same in the opposite direction. I have them do 26 repetitions
for the 26 letters of the alphabet. A great way to have fun and work your middle.
- C. ABsembly line - Have the members stand facing one another in a line of 8 or so. I use 2 teams of any even number with one
person at each end like a dinner table setting. They should be standing no closer than an arm distance apart from the person they
are facing, and no closer than an arm's length to the person next to them. Have them pass the ball to the person
on the right. I pass out a ball to each member so that they are pretty continuously passing a ball to one another.
Instruct them not to twist their hips, just pass the ball using their obliques and core muscles. If you have
them count aloud, they stay in sync. It's a fun way to end the abdominal section of your workout!! Don't forget
to go back to the left!!!!
Email me if this is confusing or you have any questions! Good luck!
at 8:13 PM on Friday, February 20, 2004 EST.
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From: Tucson, Arizona (USA)