Exercise Guide - Introduction

Water Exercises with AquaJogger®

Getting the Right Fit:

It is important to correctly position and secure the AquaJogger onto your body. A snug fit will help you maintain good posture and perform the exercises correctly. If your AquaJogger is riding up on your body and interfering with your movements, review the following guidelines.

-Remove slack from the AquaJogger belt. Position the non-adjustable end of the buckle (without the prongs) directly on the foam. Work all the extra length of the black elastic back through the slots of the AquaJogger over to the adjustable end. This simple process will allow for greater adjustability and a truly secure fit.

-Position the AquaJogger on your lower waist with the narrow “arms” of the AquaJogger just under your rib cage. Adjust the elastic belt until it is tight around your waist. The belt should be positioned across or just below your navel as shown in the figure.

-Adjust the strap until the belt feels almost “too tight.” The tight fit feels more comfortable after you enter the water and helps prevent the AquaJogger from riding up during your workout.

Alternative:

You can reverse the AquaJogger and wear the large area in front, with the buckle in back. This works especially well if you are swimming on your stomach or snorkeling. You can also change the center of flotation by turning the AquaJogger upside down with the foam hump pointed down rather than up the back. This position is comfortable for shorter individuals with smaller back areas.


Water Exercises with AquaJogger®

Correct Vertical Posture:

The key to any safe, effective exercise or movement is correct body alignment. Initially, as you adjust to the buoyancy you may find yourself hunching over in the water. To adapt to this new environment and attain correct body position, lean back slightly and try a small flutter kick with your feet directly under you.

Do not compensate other body parts in order to perform a movement. As you exercise, aim for an even counterbalance between your arms and legs, as when you walk. Vertical body alignment not only protects against back strain, but also strengthens your back, abdominals, and surrounding muscles.

Checklist for vertical body alignment:
-Head Up
-Chest Lifted
-Shoulders positioned directly above hips
-Abdominals tight(don’t hold your breath!)
-Buttocks squeezed together and slightly tucked under (pelvic tilt)