Working out in water can be the perfect answer for every age of swimmer, whether you’re trying to improve your swimming technique, looking for cross-training solutions, seeking to rehabilitate an injury, trying to lose weight or just wanting to find a general, gentle exercise routine, such as when pregnant or recovering from illness.

Below are five exercises you can do easily and with minimal equipment while enjoying the water.

Walled Kick Melody

Holding onto the edge of the pool with both hands, allow your body to float to the surface. Then alternate two minutes for each type of swimming kick. Start with traditional swimming, alternating legs and keeping them as straight as possible for two minutes, and then to the frog kick, and then butterfly kick with both legs kicking together.

This simple kicking pattern works legs and butt muscles and, trust me, you will feel it.