1.Introduction

2.Video

3.Steps

4. Wrap Up

5. Related Exercises

Introduction

Today's combination might look hard at first. It's normal to feel that way when your limbs are moving all over the place. The movement requires precision, timing, and body awareness. However, after you understand the steps, it becomes easy, fun, and, as you find your rhythm, natural too. To get started, you will need an aqua belt and a spot in the deep part of the pool.  

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Video: In-Out Sweeps & Twist Combo

This video demonstrates the combination of arm and leg side sweeps with torso twists and front leg lifts. The video also shows the working muscles and the ideal movement speed.

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In-Out Arms & Legs Sweep - Steps & Progression

The In-Out Sweep & Twist combines different movements that share the same starting position. The movements keep the entire body challenged with shifting positions and constant arm & leg pulls. Start slow, with longer pauses in the starting position, then gradually increase the speed at your own pace. Always inhale in the starting position, then exhale in the next move. However, if your movement is too fast for that breathing pattern, regular breathing works just as well.

Before you try the full combination, start with individual movements first. This will prepare your muscles and joints so you can perform the full movement safely. The steps below will guide you through a smooth progression with key details and benefits.

In-Out Arms & Legs Sweep

1

Stand with your arms wide and legs together, like a big T. From there, pull your arms down and spread your legs until your hands touch your outer thighs. Pause briefly, then reverse the movement to return to the T position. That in-and-out movement should be slow and deliberate, with your limbs pushing against the water on both sides.

Moving your limbs in opposite directions takes coordination, so go slow at first and pause at the end of each phase. After a few reps, the movement becomes automatic, which allows you to focus on using your muscles.

Main Muscles Worked: Deltoids, lats, and outer thighs.

In-Out Arms & Legs Sweep -Back Touch 

2

Pull your arms and spread your legs from the big T position again, like in the previous movement, but this time continue sweeping your arms behind your back until your hands touch. Then reverse the movement to form the T shape again. The larger arm sweep gives you a little more range of motion, which adds more challenge and benefits for your shoulder joint and back muscles. 

Only move your hands behind your back as far as your shoulders comfortably allow and avoid pulling your shoulder too far back. If your hands didn't touch yet, bend your elbows slightly to complete the movement. 

Main Muscles Worked: Deltoids, lats, and outer thighs.

In-Out Arms & Legs Sweep Alternating Touch

3

Now combine the previous two movements. Start from the T Position, sweep your arms down as you spread your legs and touch your outer thighs. Return to the T position. Then sweep your arms behind your back until your hands touch. Return to the T position again and keep alternating between the two movements.

This small combination is also a good way to train your brain to coordinate these two movements before moving on to the bigger combination that I'll explain below.

Main Muscles Worked: Deltoids, lats, and outer thighs.

Cross Twists

4

Starting from the same T position, twist your torso on both sides, using your hands to push the water, as you lift your opposite leg toward you. Do not try to reach your toes by leaning forward. Instead, focus on the side movement. After you twist on one side, return to the starting position, and then repeat on the other side. 

Keep your arms in position and let your torso drive the movement. Only twist as far as feels comfortable without forcing the range of motion. Keep your abs tight to support and stabilize your body as you twist.

Main Muscles Worked: Obliques, abs, and hip flexors.

In-Out Sweeps & Twist Combo - Full Combo

5

Now put all the previous moves together into one complete combination. Start sweeping your arms to touch your outer thighs, then touch your hands behind your back, and end with the cross twists. Return to the T position after the end of each move, pause as briefly as you need to remember the next move, and keep repeating smoothly until you feel the effort in your muscles and breathing.

This complete combination challenges your core and your brain. And because you've already practiced each movement separately and combined the two sweeps, putting everything together should feel more natural. Don't worry if the combination feels clunky at first. Take your time and always remember to return to the T position, your key pose. If the combination breaks down, starting fresh from the T position can help you get back on track quickly.

Main Muscles Worked: Deltoids, lats, outer thighs, obliques, abs, and hip flexors.

Wrap Up

Once you've worked through all the steps and the final combination, play with the pace. See how smoothly you can connect the moves and enjoy the challenge of keeping your brain and body working together. 

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