3. Hip extensions Why? These work your glutes and hamstrings. How? Hold onto the pool edge or ladder, elbows bent. Place a pool noodle under your bellybutton to help you keep your hips close to the water's surface. Start with your hips slightly below the surface of the water and legs straight and vertical. pull through your glutes and hamstrings and lift your legs back until they are close to the surface. Lower, using your hip flexors, back to vertical. Sets and reps: 3 sets of 8-15.



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