December Water Fitness Move of the Month - Cross Country Ski

Let’s glide in and explore the basics of this versatile, low-impact movement!

Movement Basics
Move one leg forward and the other leg back simulating a cross-country skiing motion. Back heel will be slightly lifted off the pool bottom.

• Shallow End: Use your feet to push/jump off the pool bottom, allowing the legs to alternate front and back in equal distance.
• Deep End: Rely on leg strength to slide legs forward and backward.

Arm Position
Swing your arms in opposition to your legs. When the right leg is back, the right arm moves forward. Use an open palm or cupped hand to push the water forward and pull it back, mimicking the arm motion of cross-country skiing.

Ski Variations

• Hurdle Ski: Perform the ski motion but bend your knees, imagine a runner jumping over a hurdle
• Tuck Ski: Tuck both knees up and extend your legs long- one forward and one back. Then, switch the position by tucking the knees and changing the legs.
• Wide Legs Ski: Perform the ski motion with your legs slightly wider than neutral. Press your arm across your body over the front leg, rotate through your torso
• Shuffle Ski: Perform a quick, short ski motion. In shallow water, drag your feet on the pool bottom; in deep water, keep your feet flexed. Use bent elbows and loose fists to push the water out and pull your elbows back in opposition to your legs.

Check back next month for another exciting move to add to your water fitness routine. Until then, enjoy your cross country ski workout and keep making waves with your fitness goals!