Stand in the shallow area with straight back and your feet shoulder-width spread. Keep your arms straight by your side and your hands open.
Start by bending both your knees together until your shoulders are under the water and move both your arms up, toward the surface at the same time. Then straighten your knees and bring your arms down, by your side again, returning to the starting position. Your back should be straight all the time and all your weight should be on your legs. Perform for at least one minute. Rest, then repeat again.
Inhale as you extend your knees. Exhale as you bend.
Feel your quadriceps as you bend and extend your legs together.
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