Stand in chest deep water with aquatic dumbbells in both hands. Lean forwards onto the floats as far as you can (heels can rise up but always keep contact with the bottom of the pool with your toes). Move your shoulder blades 2 cm backwards. Press hands into the floats while pushing your body away.
Slowly allow one arm to rise up forwards until it reaches the surface and at the same time lift the opposite side leg up backwards until there is a straight line between your hand and foot. Hold and return to the starting position. Repeat with the other side.
Constantly push your body lightly away and up with the arm you are not moving. Keep your spine straight and still at all times. Do not let your shoulder blades stick out.
