How to Do Leg Lifts in a Pool

Many people find a pool to be an enjoyable environment for exercise due to the freedom of movement and the comforting effects of the water. When exercises, such as leg lifts, are performed with the muscles submerged in the water, the water's buoyancy reduces the amount of stress, strain and impact on the related joints. Enjoy a new and improved workout routine by following a few simple guidelines about how to do leg lifts in a pool.

Instructions

Difficulty: Easy

1. Wear a bathing suit that is comfortable and does not restrict your body movement in any way. You will need to allow your legs to move in their full ranges of motion to perform leg lefts in a pool.
2. Find a pool with water deep enough to allow you to submerge your legs up to your waistline while keeping your head above water. Find a space in the pool, making sure that you have plenty of room to move freely without interfering with anyone else's swimming or exercise routine.
3. Begin by walking slowly back and forth across the pool. As you walk, concentrate on keeping your back as straight as possible, lifting your leg at the knee and moving it up to your chest.
4. Stabilize yourself with your back against one of the walls of the pool, and lift each leg one at a time, keeping it as straight as possible. Try to lift each leg as close to perpendicular with your chest as possible, without straining yourself. Increase your speed as you alternate between legs and continue lifting them as quickly as possible.
5. Perform side leg lifts by turning around and facing the side of the pool. Hold onto the side of the pool for balance, and lift each leg out to the side of your body while keeping your chest and back in an upright position.
6. Do back leg lifts by holding the side of the pool as you are facing it and lifting your leg straight behind you. Be sure not to bend or arch your back as you lift your leg. Alternate between each leg, feeling the muscles throb slightly.
7. Tighten your abdominals with each leg lift to exercise your stomach muscles. Maintain a steady breathing pace as you perform each leg lift, focusing on each inhalation and exhalation.

Tips & Warnings

• If you are inexperienced with pool exercises, it is best to seek the training of a fitness specialist or a physical therapist to learn proper stretching techniques and make sure that you do not injure yourself.