If you're looking to tone and define your muscles, resistance is key. Hoebel recommends the following exercises be done with handheld floats to tone muscle rather than build more.
Lateral Raises: Stand in water about hip deep with your hands at your sides (palms facing your body), holding the floats under water. Similar to a jumping jack motion, bend your elbows and raise your hands to hip level, then lower them, keeping the floats under water the entire time. Do 15 reps, then tread water for 30 seconds. Repeat three times.
Areas targeted: shoulders
Bicep Curls: Standing in chest-deep water, hold the floats with your elbows bent at a 90-degree angle. Keeping your palms facing your body, extend your arms straight out, while holding onto the floats. Then curl back to your 90-degree-angle starting position. Do 15 reps, then tread water for 30 seconds. Repeat three times.
Areas targeted: arms
Figure 8: Standing chest-deep in water (for added difficulty, bend your knees), hold one float between your hands, palms facing each other, in front of your chest. Make a clockwise circular motion, then counterclockwise. Do 8 reps in each direction, then tread water for 30 seconds. Repeat three times.
Areas targeted: arms, legs, shoulders, thighs
For a total ab workout out of the water, try Hoebel's custom-designed program, RevAbs. Visit beachbody.com for more information.