How to Do Aquatic Leg Exercises

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By Lori Newell
eHow Contributing Writer

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There are many ways to work the lower body in a swimming pool. Many classes offer standard leg raises that are done in the shallow end while holding onto the pool wall. Just by moving your legs against the resistance of the water, you can begin to strengthen and tone your legs. However, after a while, you may need more resistance than just the water's. By using water noodles around your legs, you can increase the intensity of the exercise, which will tone and shape your leg muscles further.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

A noodle. (The noodles that are used by kids are usually not strong enough. Look for noodles especially made for water exercise or water aerobics.)

Quadriceps and Hamstrings/Front and Back Top of Thigh

Step 1

Stand up straight with your back flat against the wall.
Step 2

Hold the ends of the noodle so that it is in a “U” shape. Push it underwater and step on it in the middle of the “U” with the right foot. Then let go if you can.
Step 3

Lift your right knee up. Then straighten your right leg and press out with the heel.
Step 4

Bend the knee again. Then replace the foot on the pool floor.
Step 5

Keep your lower back against the pool wall and the abdominal muscles contracted.
Step 6

Do eight to 12 repetitions. Then repeat with the left leg.

Outer Thigh

Step 1

Stand up straight, with the noodle in the same position as before. Stand with your left side to the wall, but do not lean on the wall.
Step 2

Lift your right leg straight out to the side. Try to turn your foot so that the heel leads and the toes are slightly turned in. Make sure the toes do not point up.
Step 3

Lift up until you feel the hip and outer-thigh muscles contract. Be careful not to tip the body sideways as you lift.
Step 4

Do eight to 12 repetitions. Then repeat with the left leg.

Inner Thigh

Step 1

Stand up straight, with the noodle in the same position as before. Stand with your left side to the wall, but do not lean on the wall.
Step 2

Lift your right leg straight out to the front, about waist high. Keeping the knee and back straight, press your right foot toward the wall, touching the wall if you can. You are bringing the right foot and leg across in front of the body.
Step 3

Then bring the leg back, only going as far as you can without swinging the hips out to the side. The leg is merely going from its position in front of the body to the pool wall.
Step 4

Do eight to 12 repetitions. Then repeat with the left leg.

Quadriceps

Step 1

Stand up straight, facing the wall. Hold the ends of the noodle so that it is in a “U” shape.
Step 2

Push it underwater and step through it with your left foot. Place your left foot on the pool floor. You are now straddling the noodle with both feet on the floor. Bend your right knee and catch the noodle behind you with your right foot or ankle.
Step 3

Keeping the body straight, press the right foot and noodle toward the floor. Then slowly bring it back up. For this exercise, you are just straightening and bending the knee. Do not push the leg back at all.
Step 4

Be careful not to tip the body forward as you lift.
Step 5

Do eight to 12 repetitions. Then repeat with the left leg.