Westfield Area YMCA
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May Water Fitness Move of the Month - Tucks & Jumps

New Moves to Strengthen, Tone, and Refresh Every Month!
Water Exercise Class
Water Fitness
Aquatics
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May 6, 2025

Make Waves with Tucks and Jumps: Make a Splash with this low-impact, full-body move!

Movement Basics

  • Tuck Jumps – Jump or lift both knees up towards the surface of the water. Pull both arms down and back as knees come up or for more core engagement scull hands or leave long arms resting at surface and jump knees up to up to meet them.
  • Tuck and shoot – Instead of bringing feet back down right away, tuck and press the feet forward, pull the knees in and then return to standing.
  • Moguls – Moving both legs together as one, jump and land both legs out to one side, jump up and land legs to the other side. Arms sweep side to side opposite the feet.
  • Side to Side Shoots – Perform a mogul but rather than jumping and landing, tuck and shoot legs out to the left near the surface of the water then pull knees back in and swing thru and shoot the the other side. You can remain suspended or you can bring legs down after each L/R shoot.
  • Front to Back Jumps/Log Jumps – Tuck up knees and jump front and back, using arms to assist by pulling down and back as you jump forward and pushing forward as you jump back

Tuck & Jump Variations

  1. Tuck Jumps – This move can be performed with less jumping and more “lifting” for more core engagement. Foot position can be altered – Wide, one leg in front of the other, internally or externally rotated.
  2. Tuck and Shoot – Add crunches or open/close legs at the top before pulling legs back in and down
  3. Moguls – Play with the size of the mogul – lift knees higher, “shoot” legs bigger. Add tempo – Right, Left, Right, Right, Left, Right, Left, Left.
  4. Front to Back Jumps – Elevate this move by keeping feet off the ground and “shooting” legs front to back – Superman (prone) and Suntan (Supine). A great core challenge!

Check back next month for another exciting move to add to your water fitness routine. Until then, enjoy your Tuck & Jump workout move and keep making waves with your fitness goals!