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Kun-Aqua meditative training combines martial arts techniques with water resistance, promoting strength, flexibility, mobility, and cardiovascular fitness


This is not dissimilar to a standing oblique twist.

  • Stand with your feet slightly wider than your shoulders, your knees bent, and feet facing forward (saddle stance).
  • Extend your arms at shoulder height, away from your body. Squeeze your shoulder blades together and draw them down your back.
  • Imagine a broomstick running from fingertip to fingertip across your shoulders. The palms of your hands should face forward. Keep your head, shoulders, and hips facing forward as much as possible.
  • Engage your core muscles; then twist and turn the body back and forth. Do not twist from the spine; instead, pivot and bend on the balls of your feet, ensuring your hips are aligned with your shoulders.


  • Begin by standing in a saddle stance.
  • The power starts from the ground up, so you always want to bend your knees to put raw power into your punches.
  • Lower your right hand to hip level to the side of your body with the palm turned upwards towards the sky.
  • Bend the right knee slightly with the right foot flat to the floor and the left heel slightly off the floor.
  • As you scoop the arm up, move the upper body as a unit.
  • Pivot from the hips with shoulders aligned into the rotation of your body and throw the uppercut with a relaxed arm.
  • Remember not to twist at the waist: your upper body moves as a unit from the hips up.


The serratus muscle is very prominent in a boxer’s physique. They are vital for healthy shoulders and work to stabilise the scapula and the abdominal muscles to flex your trunk.  They look like fingers pointing from your ribs to your six-pack (raise your arms, and you may be able to see yours).  Most people don’t have the build to reveal theirs.   To begin the exercises:

  • Stand in a forward lunge stance with your arms by your sides and your hands facing the body.
  • Raise your right arm in front of you to shoulder height, turn your hand’s palm downward, and drag the outstretched arm back toward your hip.
  • At the same time, raise the opposite arm and repeat the action, pushing up on one side and pulling down on the other.


  • A perfectly balanced exercise to build and tone your arm muscles by working them in unison.
  • Begin by standing in a saddle stance
  • Elbows must be close to your sides with the palms of your hands spread open and turned forwards.
  • Raise one hand until it reaches shoulder height and as you lower it begin to raise the opposite hand at the same time.
  • Remember not to jerk your upper body in an effort to help you lift the push or pull harder. This should be a controlled, rhythmical movement that also works the muscles in your forearms and hand.


The name “Silk Reeling” comes from the oldest documented and codified style of Tai chi.  It refers to moving the torso and limbs in a spiral or twisting pattern.  It was created to assist students in understanding how the body must move to gain strength.  

  • Reach your arms to the left of your body, palms turned away, at chest height.
  • Drag your arms across to your right side, turn the hands in the opposite direction and sweep the arms from the right back to the left, tracing a figure of eight through the water.
  • Your arms need to be continually projecting outwards like the branches of a tree, with a slight curve to the arms.


This is an excellent exercise for strengthening the chest and upper back muscles.

  • Begin by standing in a saddle stance.
  • Open your arms wide at shoulder height, as though a broomstick were running from fingertip to fingertip across your shoulders.
  • Your palms should face forward, and your knees should be bent so that the water is at shoulder height.
  • Clap your hands with straightened arms, then pull back in the opposite direction and repeat the clapping and opening movement.


  • Stand with left side to the pool wall, holding the wall with your left hand for balance.
  • Stand upright and tall, keeping your knees straight.
  • Point your right foot to the floor in front of you, then slowly sweep your straight leg out in an arc to your right side and continue the arc to finish with the toes pointing to the floor behind you
  • Reverse the movement, slowly sweeping the leg back in an arc to the front.

Spot Run

Run on the spot with your knees as high as you can. With your upper arms pulled towards your side, slide your hands through the water as if you were sprinting, flexing and extending at the elbow with each step.

Alternate arms and legs, i.e. as you pull your left arm upwards, you lift your right knee upwards and vice versa.

Front Snap Kick

The front snap kick is a swift strike in martial arts. Executed by driving the ball of the foot forward, it delivers a powerful blow to the target. Its speed and precision make it a formidable offensive technique.


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