24 May 2026

All In & Out Leg Pulses in the Pool

Side leg muscles are often overlooked in fitness because people underestimate their importance. Inner and outer thigh muscles help maintain stability, balance, and overall lower body strength. This Sunday's exercise will cover the neglected part of your legs to make them stronger and more flexible.

The Aqua Legs All In & Out Pulses is a deep-water, energetic movement that strengthens your side muscles and helps your legs move in and out with more control.

For this exercise, you will need a pool noodle or a buoyant support so you can focus on your legs.

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Aqua Legs All In & Out Progression

Push your legs in & out through a wide range of motion.
Perform in & out leg pulses at the same angle.
Perform in & out pulses as you spread and close your legs
Perform the same movement on your back or in a standing position.

Start in deep water with the noodle under your arms for support. Sit upright by extending your legs in front of you. Relax your shoulders, hands, and feet. Keep your abs tight and make sure they are holding you in your seated position.

Watch: All In & Out Leg Pulses in the Pool

Wide In & Out Leg Kicks

Start with this simple leg motion. In a seated position, spread your legs, then close them again. Move within a comfortable range of motion to avoid hip injury, and push your legs to activate your muscles.

Closed Leg Pulses

While seated with a noodle under your arms, move your legs out and in, fast and in small range of motion.

Pulses All in & Out

Push your legs out and in as you spread and close your legs fully. Make sure your side kicks are small and full of energy.

Aqua Leg Pulses Out & In

Always think of your muscles while performing these abduction and adduction movements, and keep them controlled and fast. If you can't feel your muscles, that means you can go harder and faster, pushing the water with every side kick.

Standing Position Leg Pulses Out & In

Perform the same pulses in the standing position. This version will help you better isolate the side leg muscles without working your abs to keep your legs up.