5 Aqua Exercises You Can Do In Seated Position

The following aqua exercises have one thing in common: they are performed from a seated position. Not sitting on the pool's edge, but on an imaginary chair while floating comfortably with a noodle around your back. The seated position allows more stability and control because your legs are closer to your body. Having the exercises start in the same position also helps create a routine with smooth transitions between exercises.

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Video: 5 Seated Aqua Exercises

This video demonstrates 5 deep-water exercises that are performed in a seated position.

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How To Perform The Seated Aqua Exercises

Let's go through each of the five seated aqua exercises one by one. Once you are comfortable with each movement, you can perform them in a smooth sequence as shown in the GIF below.

Before you begin, make sure you are comfortable. Rest your shoulders and hands on the noodle. Keep your back straight and aligned. Bend your hips to 90 degrees, in front of your body.

Seated Knee Extensions

1

Extend both legs straight forward, then bend your knees back to the starting position. The movement should come only from your knees, with your feet pointed to push the water in both directions. Keep your back straight and maintain your seated position throughout the movement.

This exercise mainly targets your quadriceps and hamstrings.

Seated Leg Abductions

2

This movement comes from your hips, while your knees remain bent and still throughout the movement. Push your legs out and in, using a comfortable range of motion. Imagine squeezing the water out with your thighs as you close your legs.

The main muscles worked in this exercise are the inner and outer thighs.

Seated Extension & Abduction Combo

3

This version combines the previous two exercises. Start with one rep of knee extension, return to the starting position, then open both knees out to the sides before bringing them back together. Keep your upper body steady and focus on pushing water with your legs with each movement.

Seated Crunches

4

Tuck both your knees toward your chest and bring your chest slightly closer to your knees. Then extend your legs back to the starting position. Use force as you pull your knees toward your chest, then slowly release as you lower your knees. Keep your upper body controlled throughout the movement.

This exercise targets your abs.

Seated Waist Twists

5

Keep your knees bent and your legs tucked in front of you. Move both knees together from side to side and let your hips and torso rotate with the movement. Keep your movements small and controlled, just enough to activate the right muscles. Don't twist too far, and try to keep your upper body stable.

This exercise targets your obliques, inner thighs, and outer thighs.

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