1. Lean your hands on the side of the pool, bend your knees and pull them to your chest. Bend your knees to the right, then return to the starting position. Continue turning to the other side. The abdominal muscles should be pulled in, and the lower back should remain straight.

2. Lean on the side of the pool with your hands, immerse yourself in the water face down. Stretch your legs, then slowly bend your knees and pull your legs towards your stomach until your feet touch the wall of the pool. Tighten your abdominals. Then repeat all movements in reverse order. When the buttocks reach the surface of the water, finish. Make sure your head is in line with your spine.
For more trained, the exercise can be performed without support, keeping afloat, and using rowing movements of the hands.

3. Stand with your back against the wall of the pool, lean against the side and stretch your body so that your legs lie freely on the surface of the water. Relax your shoulders, pull your stomach in, tighten your abs and pull your buttocks up to the pool wall. Then return to the starting position and repeat again.

4. Stand at the side. Raise your leg forward and swing it sideways to the surface of the water and back so that the fly leg crosses with the supporting leg. Make sure that the knees are directed forward, and the thigh of the leg being lifted does not turn back, do not bend the torso. To enhance the effect, fins can be put on the legs, they will become a source of additional resistance and will train the muscles of the legs.

5. Take an emphasis lying on your back or face down, hold on to the side with your hands. Relax and let your feet float. Moreover, the legs should rise until you feel discomfort. Begin to make a movement with your feet, reminiscent of the work of scissors. First spread them apart, then bring them together. The legs should be slightly bent at the knees during the movement, and the hips should be slightly deployed. Start at an average pace, gradually speeding it up.

6. Stand at the side and grasp it with both hands. Bend one leg at the knee and slowly lift. Swing your leg back as far as you can. Then return to the starting position. Mahi should not be done very sharply so as not to stretch the muscle. Start them with a half-bent leg, gradually straightening it.

7. Push-ups. Rest your feet on the floor of the pool, holding onto the railings with your hands. Pull up to the handrail and push off from it. Do 4-8 once. Pause. Lean your hands on the side, lift your torso out of the water and push up (tighten your arms and straighten your elbows). Keeping your back straight, gently lower yourself into the water.

8. You will need small dumbbells. Choose a depth so that the water reaches the neck. Stand up straight, legs apart. Spread your arms shoulder-width apart. Then, tensing your chest muscles, bring your hands together in front of you and cross. Then tighten the muscles in the area of ​​​​the shoulder blades, spread your arms to the sides and slightly move them behind your back. Then return to the starting position. Keep your legs slightly bent at the knees, and your arms at the elbows.

9. Stand in the water so that it reaches the neck. Take dumbbells in your hands and hold them under water at chest level so that your elbows are tightly pressed to your body. Make a forceful movement with bunches down, fully straightening your elbows. Then slowly, in a sliding motion, raise your hands to the surface of the water at chest level. Keep your legs slightly bent at the knees and your back straight.

10. Stand at the edge of the pool, lean on the side, stretch your right leg to the side and make rotational movements with it at first slowly, and then accelerating them. Repeat the same with the other leg.

11. Stand at a depth so that the water reaches chest level, and start running across the pool, first in one direction, then in the other. The same exercise can be performed in the swimming belt, lifting the legs high. It can be turned into a game if several people are involved in the pool at the same time. Remember your childhood and just play tag in the water.