Things You'll Need:
- Kickboards or flotation devices
-
Step 1
Use two kickboards to create your water Roman Chair. The kickboards will act like armrests in a traditional Roman Chair, so it is important to find ones that float easily and will be able to support your body. Keep in mind that the buoyancy of the water will help you float, so the kickboards do not have to be very large or thick.
-
Step 2
Climb into the deep end of the pool while holding the two kickboards under your arms. Position your back against the side of the pool and move the kickboards until one is positioned beneath each arm. Bend your arm at the elbow, so that only your forearm rests on the kickboard.
-
Step 3
Hold your feet together and bend your legs up towards your waist while holding yourself in place on the kickboards. Rest briefly, and then repeat the motion a few times. Try to feel your abdominal muscles contract with each repetition.
-
Step 4
Curl your pelvis slightly forward, and then try to raise your knees closer to your chest--as high as you can--and hold them there. Hold your knees in this position for a few seconds, and then relax, lowering your legs back down to their resting positions.
-
Step 5
Focus on using your abdominal muscles to move your legs instead of using the momentum of your body's movement in the pool. Try to keep your legs straight while lifting them to make the exercise slightly more difficult.
-
Step 6
Exhale as you lift your legs to ensure that your abdominal muscles contract properly. Perform about 10 repetitions, and then wait about 30 seconds before starting your next set. Concentrate on making slow and deliberate movements, counting out loud for 3 seconds as you lift your legs up, resting for 2 seconds and then counting 3 seconds as you lower them.
