Hit the pool for a water workout

Working out in the water is excellent cross-training. On land you're using gravity, but in water you're using the water's properties -- it's heavier than air, and you have resistance in all directions. Water also provides bones and joints with a break from constant pounding -- a big boon for those who run or play sports such as soccer, volleyball and basketball. Plus, its constant motion forces the body to stay upright and balanced, which targets the muscles in the trunk and back.

For a good cardio exercise that gets the blood flowing and also works the leg muscles, begin by resting your arms on a water noodle placed around your back in a C-shape. Bend your body at the hips in a V, so the feet are at the surface. Make sure your core is tight, and legs are straight with toes pointed. Holding tension in the leg muscles, cross the feet back and forth at the ankles, just below the surface of the water. Do it as briskly as you can. Start with 1½ minutes and gradually work up to about 5 minutes.

Another good move that targets the hip flexors, glutes, quads and inner and outer thigh muscles is called a clam-digger. With a noodle behind your back, lie on it with arms extended, and angle your body to one side. With knees together, one on top of the other, bend the legs. Keeping the feet together, open the top knee, then bring knees together again. Flip over and do the same on the other side. Repeat 20 times on each side.

For a cardio boost, try tuck jumps. Start by having your feet on the bottom of the pool, water about chest-high. Push off the bottom and go into a tuck position, bringing your hands to your shins, like you're doing a cannonball. If you pull your arms down hard, you'll feel it. Then release the arms as the feet shoot down to the bottom. It's better to do this quickly to get your heart rate up. Consider this interval training -- do it for a minute or two minutes, gradually increasing the time.