How to Tone Back Muscles With Aquatic Exercises

This woman is using a float belt and dumbbells while she exercises.

Traditionally, water exercises have been recommended for people who suffer from back pain as a way to continue to work out despite spinal problems that might prevent more conventional means of exercise. However, water exercises are also a great way to improve muscle tone. These steps show how to tone back muscles with aquatic exercises.

Things You'll Need

• Float belt

Instructions

1. 

   Attach the float belt and float upright in the water. Your float belt should hold you upright in the water without requiring you to tread water or paddle. Let your hands and arms float lightly on the surface of the water.

2. Point your toes toward the bottom of the pool, but not flexed so hard as to cause foot discomfort or cramps.

3. 

   Raise your left leg until your body forms a right angle. Keep both legs straight. Use a steady and slow motion. Try not to bend your left leg as your raise it. If you cannot raise it to form a right angle with your body, stop when you feel a strain or discomfort. Your flexibility and range of motion will increase over time.

4. Lower your left leg until it is again pointing at the bottom of the pool. Continue using the same slow, steady motion as you lower your leg.

5. Raise your right leg until your body forms a right angle. Do not bend your leg at the knee or force your leg higher than it will comfortably go.

6. Lower your right leg until it is again pointing at the bottom of the pool. You can repeat this exercise as many times as you wish. Most beginners do 10 to 15 repetitions, while more experienced exercisers do between 20 and 30 in a set.

Tips & Warnings

• You can make this exercise more difficult by holding your leg in the right-angle position for 10 to 60 seconds before lowering it.

• If you feel uneasy in water over your head, then hold a water dumbbell in each hand for extra stability.

• Consult your health professional before beginning any new exercise program.

• This exercise is intended to strengthen and tone back muscles but may not be good for back therapy. Consult your doctor if you are currently dealing with spinal problems.