Stand in a squat position in chest deep water. Hold a frisbee/plastic disc/kick board between both hands. Arms are bent in front of you with the frisbee completely under water.
Push the board forwards and straighten your arms while pulling your shoulder blades apart as far as possible. Hold this position for 5 seconds. Pull the board towards you while squeezing your shoulder blades together.
Keep your abdominal muscles lightly activated and do not allow your body to move. Increase the size of the board and/or speed of motion to increase resistance.
