Targets: Back, abs, butt, and legs
- Facing pool wall in chest-deep water, hold on to edge of pool deck with left hand and place right palm, fingers pointing down, against wall just below water line for stability.
- Extend legs behind you at water level with both feet and knees together, then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet. Kick as hard and as fast as you can for 30 seconds, trying to make the biggest waves possible.
Tip: If you can't make waves for a full 30 seconds, don't stop! Separate your legs and do flutter kicks.
Originally published in FITNESS magazine, July/August 2009.