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NOTE: To avoid an increased risk of decompression sickness, DAN
®
recommends that divers avoid strenuous exercise for 24 hours after making a dive.
During your annual physical exam or following any changes in your health status, consult your physician to ensure you have medical clearance to dive.
3. While maintaining this position, lift your hips until
your body is in a straight line from your knees to
your shoulder blades.
4. Begin holding for 5 seconds, and work up to
30 seconds.
5. Repeat 10 times.
Tip: Squeeze your glutes (butt muscles), and continue to
breathe.
Challenge:
Try to squeeze a pillow between your
knees while you hold the bridge position (the natural
tendency is for your knees to splay outward).
SINGLE LEG STANDING
1. Begin with good neutral posture and your feet
shoulder width apart. (It’s a good idea to start near a
wall in case you lose your balance.)
2. Transfer your weight onto your dominant foot.
3. Slowly flex your hip and knee, picking up your
nondominant foot off the ground.
4. The goal is to flex your hip until your thigh is parallel
to the floor, and hold your knee with your hands.
Just raising your foot an inch or two from the floor,
however, will activate your core. So pay attention to
your body, and work where you are comfortable.
5. Hold for 5-30 seconds (depending on your balance).
6. Repeat on the opposite side.
7. Repeat five times.
Tips:
1. Keep your chest up.
2. Keep your shoulders back.
3. Focus on a specific, stationary spot.
4. Standing on a hard surface is easier.
5. If you start to lose your balance, put your foot down
on the floor.
Challenge:
Keep your knee up without using your hands.
FLAT BACK
1. Begin with good neutral posture and your feet
shoulder width apart.
2. Fold forward at your waist, allowing your arms to
dangle toward your toes, and relax.
3. Bend your knees
slightly, and
extend through
your back so that
your hands hang
at knee level.
4. Squeeze together
your shoulder
blades, and
contract your
belly button
toward your
spine. Your back
should be flat like
a table top. Your
head and neck
should be in a
neutral position,
with your eyes focused slightly in front of you.
5. Hold for 5-10 seconds while continuing to breathe.
6. Release back into a forward fold.
7. Repeat 10 times.
Tip: Focus on squeezing your shoulder blades and
preventing your tummy from sagging.
Challenge:
Increase the duration of the hold to
30 seconds.
If you follow the exercises listed above, you will be on
your way to a rock solid core — without doing a single sit-
up. Enjoy your newfound strength, and continue on your
journey through the water uninterrupted by injury.
AD