I do a great deal of aquatic programming. I recommend that you experiment with different movements in the water and get a feel for ways to be innovative while still working the target muscles for any exercise. There are so many ways to put the unique qualities of aquatic exercise to work for you. Get in and play around.
I will give you a great core exercise to use in the water. While water jogging (deep or shallow water), sweep the water from side to side with the hands. The arms can be bent keeping the sweep close to the body. Or the arms can be fairly straight (don’t lock out the elbows), sweeping a big arc. Intentionally engage the core to minimize rotation of the spine for stability training. And use an engaged core while slowly twisting at the waist for dynamic core work. Cue for no breath holding and feeling the torso muscles engaging. This can be done in a stationary position as well.
I teach CECs on aquatic exercise in Hawaii. If you ever make to the Big Island check out my website, www.hawaiifitnessacademy.com , and get in touch with me. You can take a course or just come watch one of my classes.
This website contains animated aqua exercises for all muscle groups. Easy to navigate and regularly updated.
I have taught at CC’s for 13 years. Deep in larger out-door pools always goes over well~ provided equipment is available and the class participants are able. I also enjoy teaching aqua KB: multi direction kick, step, lunge w/jack choreography and punching w/aquabells. Besides what is listed, check out Karen Westfall (water works) and Craig Stuart. ESP noodle video is intervals of strength, cardio, and suspension w/some aqua plyos mixed in. Simple choreography w/speed changing and interval work always seems to fly well since this challenges fit pp and seniors. If hot pool ie: MS or Arthritis: check out Ai Chi (AEA) or Aqua Tai chi. Pilates can also be done deep or shallow. Dance in the water is also popular some places for seniors. Hope that helps.