Aqua Cross-Taps- Compound Deep Water Exercise
What makes this exercise stand out is the way it combines two different movements and targets different fitness areas like flexibility, strength and coordination.
The first move cross-country skiing is mostly about building strength as it works your main muscle groups. Then there's the opposite toe touch which is more about flexibility. It helps your hips move better and stretches out the back of your legs. When you perform these two moves together, it challenges you in a way that also improves your coordination.
These exercises work well together letting you focus on different things all at once. While you’re doing cross-country skiing make sure to really pull and kick the water with some energy to up the resistance. Then switch gears by concentrating on your flexibility and getting that range of motion right which can also give you enough recovery time.
Safety, Duration and Intensity
- Perform each exercise seperately first, to prepare your muscles. You can start with 2 cross country ski and then 2 minutes opposite toe touch. Allow some time for stretching after your workout and make sure you always have your floating belt on.
- When you're ready, perform the exercise until movement feels natural. .
- If you want to add more intensity, perform the movement faster and use aqua cuffs and aqua gloves.
Benefits
- Aqua Cross Taps targets the main muscles in your body while keeping you active throughout the workout.
- The movement involves big kicks in a safe envirnment which supports your joints.
- The combined movements involves improving different fitness components like flexibility, strength and coordination and the same time
- This exercise is easy to modify and incorprate into other deep water routines.
Variations
This dynamic movement allows you to mix things up for more challenge:
- Repeat the Cross Country Ski and Toe Touch on the same side first and then switch sides.
- Perform faster with smaller range of motion for an aerobic effect.
- Add a leg kick in the opposite direction of your arm movements, alternating legs with each repetition.
- Perform Cross Country Ski without sculling to create an easier version.
- Perform without touching your toes, but instead focus on the side torso rotation (Opposite Toe Touch Rotation)
You can also use aqua resistance tools for more challenge
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How to Perform
Starting Position:
- Start in deep water in standing position, using a floating aid like aqua belt.
- Keep you hands down by your sides and your back straight.
- Your feet should be hip-width apart and legs straight.
Action:
- Begin by performing Cross Country Ski exercise with your hands sculling both ways.
- As you complete the movement with both legs, immediately reach to touch your opposite toe as you lift your far leg as high as possible and then repeat on the other side.
- Don't worry if you can't touch your toes, just reach as far as you can without placing any strain on your muscles and joins.
- Go back to the starting position and repeat.
Muscles:
- Main: Abs, oblique and hip flexors
- Secondary: Quadricep, hamstrings, glutes and lower back muscles
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