Hi JR!
Your inquiry is right up my alley! I am a water fitness instructor and have a bajillion exercises!! First, if your shallow end is too shallow you'll need to move to the deep end as shallow H2O aerobics should be done in arm pit deep H2O. Deep H2O aerobics can be done w/ a pool noodle either behind your back or straddled for flotation. Always start w/ a warm up which can be simply an easy jog, a few jumping jacks w/ arms in the H2O, X-country ski, twist and a few leg/knee lifts. Most of the exercises can be done in both shallow and deep H2O so go where the depth suits you. The cool thing about H2O fitness is you'll be using opposing muscle groups every time you move which means your work out time can be cut in half. You can work as easy or as vigorous as you want; just listen to your body and don't over-do. As you progress and build up your endurance you can burn approx 20 calories/minute. Have water to drink nearby as you will sweat in the pool. Some moves to do in the shallow end include: jacks, X-country, twist, single and double knee lifts, single and double leg lifts, karate kicks to the front and to the corner front, leap frog, 'kick your butt'/single heel lifts, corner back leg lifts, alternating toe taps to the floor, hop on 2 feet to the left and then the right or to the front then back, jog regular and wide, football run the tires, jog while doing freestyle arms, back stroke arms, side stroke arms and breast stroke arms, travel forward and back or side to side while doing above moves or go slow for a minute then double time...... the list is endless...
Deep H2O moves are a little trickier as balance and flotation is involved. Try standing on the noodle w/ both feet (have a video camera nearby as it tends to be hilarious the first time someone tries) and bend/straighten the kness like a pogo stick, straddle the noodle and attempt jacks w/ the arms in the H2O, X-country ski, wide legged temper tantrum, sit on the noodle like a swing and 'kick the soccer ball' w/ alternating legs, take the noodle behind your back and 'kick your butt', flutter kick, breast stroke kick, butterfly kick....... You can also attempt the above moves w/o flotation for a more intense workout. Be sure to FLEX YOUR FEET!!!!!!!! while doing H2O aerobics or else you run the risk of MAJOR cramps in you toes, feet and/or calves. Trust me, you DON'T want to go there... A good web site to visit is www.turnstep.com and find the link for H2O aerobics; great ideas there. If you are ever near Meriden or Cheshire CT come to the Y; that's where I work M-F am. Otherwise, find a local gym where they offer H2O aerobics and take a class or 2 to get some ideas. As long as you move around in the H2O you'll be working. Even something as simple as walking provides good cardio. You can aslo use a noodle or ball for flotation, lie back and do ab crunches; it's not as easy as you'd think! You can also use a rubber ball for resistance as well as 4" long pool noodle pieces as hand 'weights'; just chop up a pool noodle w/ a serated knife and have fun! Leslie's pool supplies has barbells and flotation belts which usually come w/ a video. The videos tend to be a bit lame but will give you some good ideas. Let me know if I can be of further help; feel free to email me if you'd like at soccerfans6@yahoo.com. You can also google water fitness to see what you come up w/.
Have fun and keep me posted on your progress!!
joanneswimsct

Auwsome reply Joanne,will print and take it out by the pool
so I can try these moves and work out some kind of a routeen
.Also will explore the web some more.Trying to strengthen
lower back and adominal muscels.
Thank you very,very much! JR....

great advise from joanneswimsct!

The latest edition of pool and spa magazine has an article about exercising in a spa with everyday household items. Some of these exercises may be adaptable to pools also.

Hope this helps!

Hi JR
I was thinking of you while teaching today; trying to come up w/ more fun and games and succeeded!! Use a 10" plastic ball as resistance for ab work; stand w/ feet wide apart and your 'fanny' tucked under to protect your lower back. Hug the ball mid chest and curl you chest down and slowly back up. This will work the upper abs. Next, just shift your upper torso to the corner front and curl down and up. This works the upper outer abs. Be sure to work both sides...duh! Now tuck the ball under one arm pit and curl to that side; use a pinching type motion b/ the rib and hip and NOT a motion from your shoulder to work the outer lower abs. Sounds confusing but you'll understand what I mean when you actually perform the exercise. And again, don't forget the other side! You can also lie back on the H2O while hugging the ball to your chest. Curl up w/ your chest similar to what you'd do w/ the Ab Roller equipment. Then add a twisting motion from the hips down to work the obliques. For a more intense exercise, try raising first one leg then the other while also raising your chest; you'll feel that really deep!! For a more party game look, in an upright position, squeeze the ball b/ your knees/thighs and raise/lower your knees; great for the lower abs as well as balance. The ball will skyrocket if you lose your grip; quite funny hence the party game atmosphere!! The ball will be the best $1 investment in your pool!
When I'm back in the pool on Monday, I'll do my best to think of more fun things for you to try!!
Have fun!
joanneswimsct

Mucho Thanx Joanne,next time I`m out I`ll pick up a ball.
In the mean time I`ll keep my eyes open,might be able to
steal one from the little girl next store.Shes got ton of toys and leaves them all over the neighborhood.>
Will also check Leslies out and get a few more noodles.
Weather been super,been in the pool all week.Wife claims
to have lost 7 lbs! (diet and arobics in the pool)
Thanks again Joanne looking forward to anything else you come up with...JR