Stand in the shallow-end with both legs straight together and your feet shoulder-width apart. Put your hands by your side and keep your arms straight.
Jump and spread both your legs and arms together - or separately as shown in the second image - then jump to close again. Keep both your legs and arms straight.
Inhale as you spread your arms. Exhale as you close.
Use your inner thigh and outer thigh muscles to push your legs in and out. Use your deltoid to push your arms up and your lat muscle to push down.
Arm Close with Leg Jacks
Adduction and Abduction in the Deep
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