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Purpose: To strengthen the arm and shoulder muscles. Execution Method: While standing in water, use buoyant weights to perform bicep curls, keeping your back straight.

Purpose: To enhance core strength and improve lower body flexibility. Execution Method: Stand in water and lift one knee at a time as high as possible without compromising your balance.

Purpose: To increase cardiovascular fitness and strengthen muscles. Execution Method: Perform traditional jumping jacks in water, ensuring the water covers your shoulders for resistance.

Purpose: To strengthen the lower body, particularly the legs and core. Execution Method: Hold onto the pool edge or a kickboard and perform rapid, small kicks with straight legs.

Purpose: To improve leg flexibility and range of motion. Execution Method: Stand near the pool wall for support and swing one leg forward and backward and then side to side.

Purpose: To strengthen the chest, shoulders, and triceps. Execution Method: Stand facing the pool wall and perform push-ups against the side of the pool.

Purpose: To improve balance, coordination, and strengthen lower body muscles. Execution Method: Walk forwards, backwards, and sideways in waist-high water, maintaining good posture.