Things You'll Need:
- Swimming pool
- <br>Optional equipment: Aquatic barbells, empty plastic jugs, water weights, water floatation devices
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Step 1
Enter the water and go to the side of the pool. In chest-deep water, place your back against the side of the pool wall. Using your arms, stretch them out, bending the elbows, to hold the edge of the pool for balance.
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Step 2
Slowly begin to raise one leg, keeping that knee slightly bent. Raise your leg as high as possible. You can increase the difficulty by straightening your knee as you progress through these exercises.
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Step 3
Repeat this process for each leg a minimum of 15 times, three to four times a week.
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Step 4
Remain at this level for at least one month before increasing your workout regimen. If you feel pain at any time, stop the exercise.
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Step 1
Now that you've become more adapt at doing leg lifts in the water, it's time to increase the difficulty of these exercises. Grab two aquatic barbells or empty plastic jugs that you will use to help keep you balanced.<br><br>Instead of using the side of the pool for balance, move to the middle of the pool in water that is waist-deep.
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Step 2
Standing in the water, hold an aquatic barbell or empty plastic jug in each hand. If you're using plastic jugs, keep the lid secured so that water doesn't enter the plastic bottle.
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Step 3
Slowly lift one leg until it is waist-high. Hold it for a count of 15. Slowly lower that leg to the bottom of the pool. Try to keep your knee straight. Use the aquatic barbells or plastic jugs to help you maintain your balance while raising your leg.
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Step 4
For increased resistance, use aquatic ankle weights on each leg to increase the difficulty of your workout.
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Step 5
Repeat this procedure 15 times with each leg, three to four times a week, for a month, before progressing to the advanced level.
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Step 1
Once you're able to do the basic and intermediate leg lifts, you can move on to do advanced leg lifts. These leg lifts are best done in the deep end of the pool. <br><br>If you're unable to swim, modify these exercises so that you can do them in shallower water so that you don't endanger yourself by going into water that is too deep for you.
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Step 2
Go to the side of the pool and place your back against the side of the pool wall. Stretch your arms to your sides and hold on to the edge of the pool to support and balance yourself. <br><br>You can also bend your elbows to help support your body against the side wall of the pool.
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Step 3
Holding your upper body stiff, lift both legs simultaneously, raising them as high as possible. This should be done in a slow, focused motion. Keep your legs up while slowly counting to 10 before lowering them back into the water.
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Step 4
You can increase the difficulty of these leg lifts by adding aquatic weights to your ankles, or by placing empty plastic jugs or aquatic barbells under your ankles. <br><br>These will increase the resistance that your body experiences when you lower your legs in the water. Also, the plastic jugs and aquatic barbells will force you to focus on your muscles and control the upward movement as you raise your legs in the water.
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Step 5
Repeat this process 15 times, three to four times a week. Then gradually increase the number of leg lifts that you do in the water.
