Body & Health - fitness and teenage bodybuilding

2. Stirring
The purpose: to work above muscles of legs, strengthening muscles of hips.
Starting position: on average depth approach to a side of pool, turn to it sideways and rise, having straightened a back, legs put together.
Performance of exercise:
1 - Bend one leg in a knee forward for 15-20 times.
2 - Lift the same leg on 45 degrees (forward), bend and unbend a knee for 15-20 times.
3 - Return to a starting position and lift a leg back - for 15-20 times.
Advice:
- Constantly strain muscles of the stomach;
- Hold a back directly;
- Breathe naturally;
- Do not try to increase the speed of performance of exercise. The main thing is not to get off from a rhythm.
Quantity of repetitions:
3-4 approaches for each leg. And do this exercise without pauses between series!

3. Pull-and-push
The purpose: to tighten muscles of a waist and a belly.
Starting position: sitting (in a corner at a side, on shoaliness or in the center of pool with air sleeves). Your legs should be put together and extended forward. Fingers of legs should stick out of water.
Performance of exercise:
1 - Bend a knee, tightening a leg to a breast.
2 - Return to a starting position.
3 - Repeat the same with other leg.
Advice:
- Keep a torso of perpendicularly surface of water;
- Weaken muscles of shoulders and persons.
Quantity of repetitions:
3-5 approaches on 10 rises for each leg. Make a 30-60 seconds pause between series.