Begin at pool edge with spinal alignment and postural awareness with Water Pilates.

Exercise: The Hundred

1. In waist-deep water at the side of the pool, sit in an imaginary chair. Thighs are parallel to the bottom of the pool and knees align over the ankles. The back is against the pool wall and remains immobile throughout the exercise. Arms are at the sides with palms facing backward and shoulders are relaxed. The head faces straight ahead.
2. Begin pumping the arms forward and back about 6 inches.
3. Inhale for five counts and exhale for five counts.
4. Keep the back against the pool wall.

Challenges: Learning to "scoop" the stomach in to set the back to the wall is the main concern. Encourage full breaths.
Progression: Gradually increase the pumping action with the arms coordinated with the breath until you count to 100.

Exercise: Single Leg Circles

1. In waist-deep water at the side of the pool, sit in an imaginary chair. Thighs are parallel to the bottom of the pool and knees align over the ankles. The back is against the pool wall and remains immobile throughout the exercise. Arms are at the sides with palms facing backward and against the wall. Shoulders should be relaxed. The head looks straight ahead.
2. Lift the right leg about 12 inches and straighten. Turn the leg out slightly from the hip socket.
3. Begin the leg circle by moving the leg across the body, then circling it down, around, and back to the starting position. The back does not move from the wall. Complete five circles. Inhale as you begin the motion and exhale to return to the starting position.
4. Reverse the direction of the circle starting outwards, continuing down, then across the body, and return to the starting position.
5. Repeat the leg circles with the left leg.

Challenges: Emphasize that only the leg moves with the back, hips, and arms staying stable against the pool wall.
Progression: Gradually increase the size of the circles while maintaining control throughout the movement.