Try these water exercises to help keep your arms looking great all summer.

The following exercises should be performed with the shoulders under the water. You may need to hinge forward at the hip joints, and bend the knees. This allows the exercise to be completed using the full range of motion of the joint.

One minute of water exercise is equal to 12 repetitions of land exercise. Work at 80% of your maximum.

Biceps
Start with your arms at your sides, straight elbows and palms facing forward. Bend the elbows with power, using the force of the water for resistance. As you straighten your elbow turn you palms inward (slicing the water).

Triceps
Start with elbows bent and palms down, straighten elbows with power. As you bend the elbows slice the water leading with the thumbs.

Lats
Start with arms out to the side in a letter T shape. Push down through the water with power, lining the wrists, elbows and shoulders up in to vertical lines. As you return your arms up into a letter T shape, slice the water leading with the thumbs.

Shoulders
Start with the arms in vertical lines palms facing in. Lift the arms up towards the surface with power (pushing the water with the back of the hand). Keep the arms and hands under the water. As you bring your arms back into vertical lines, slice the water, leading with the pinky fingers.

Chest
Start with one leg forward in a lunge position, and both arms open in a letter T shape, thumbs up. Push both arms forward until the wrists, elbows and shoulder joints line up. As you bring your arms back into the letter T shape slice the water, leading with the pinky fingers.

Upper Back
Start with the other leg forward, both arms in front of you, with wrists, elbows and shoulder joints line up, and the palms facing in (thumbs up).

Rotator Cuff
Bend both elbows at a 90 degree angle and the palms facing each other. Keep the upper arm bones glued to the rib cage. Rotate inwardly, crossing the fore arms and then rotate outwardly. Alternate the arm that is on top, use power in both directions.

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