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Exercise preview

Wall-hold rotation

Beginner30 secondsNo jumping

Muscles worked

Obliques

Also works

Abs

You need

Wall

How to do it

  1. Hold the pool wall or edge with one hand, body horizontal at the surface, legs kicking gently behind you.
  2. Keep your face in the water, exhaling continuously, then rotate your head to the side — not lifting it up — so one goggle stays in the water while the other clears the surface.
  3. Take a quick breath, then rotate your face back down to neutral.
  4. This isolates the head-rotation motion without any arm strokes to think about.

CC BY-SA 4.0, via wger.