Aqua Exercises For Legs

Exercising in water offers a great way to tone and strengthen your leg muscles. Not only is an aqua workout low-impact, but the buoyancy of the water allows you to move your legs in ways that may be difficult on land. Whether you're an athlete in training or just looking for a new way to exercise, aqua exercises for legs can help you achieve your fitness goals. In this section, we'll explore some of the best aqua exercises for your legs and how they can benefit your overall health and fitness.

It is important to maintain strong leg muscles for overall physical fitness, especially in the long run. Regular leg exercise can contribute to an upright posture, effortless walking and running, and improved lifting capabilities. Without strong leg muscles, there is a higher risk of fatigue and injury. Strong legs can prevent these negative outcomes and keep individuals healthy and active for longer. So, keep those leg muscles strong with aqua exercise and reap the benefits of a fit and active lifestyle.

3 Ways to Exercise Your Legs in the Pool

If you want to get a good leg workout in the pool, you can try three different approaches. The most popular approach is doing simple shallow water moves like walking, squats, or some light jumping. Another option is controlled strength exercises by the side of the pool using a pool noodle. Simply press the noodle with one foot, doing familiar movements like leg extensions or leg pulls (you'll find these surprisingly challenging). Finally, if you want a full zero-impact experience, deep water exercises like flutter kicks, scissor kicks, knee extensions, and deep water jogging are popular options. Below are some exercises from all these different aquatic methods. I hope you will find them useful.

1. Shallow Water Exercises

Leg exercises in shallow water are the most popular because almost everyone can do them without equipment, even if they can't swim. When you're in shallow water, most of your body weight is gone, and you become lighter and more agile. 

What's great about moving in shallow water is that you can mimic some popular exercises that are difficult to do on land. For example, jogging on the spot for a long time could harm your joints on land, but not in water. Doing acrobatic moves like speed skaters is easier, more fun, and less likely to cause falls or other impact injuries. 

Another popular shallow water exercise for legs is glute kicks. Simply curl your hamstrings behind your body until your heels almost touch your backside. Once you are comfortable with the movement, you can perform it while jumping and alternating legs faster. Pull your arms at the same time to stay balanced and pace your movement to last longer. 

2. Wall Exercises

Not everyone likes jumping around. Some prefer stationary movements while holding the pool's edge for support. This approach works in both shallow and deep areas, giving you a more isolated and focused type of workout. 

What's great about aqua exercising with support is that it allows you to exercise without worrying about losing your form or doing wrong moves. When holding the side of the poo,l you won't be overwhelmed by these details, and you can focus solely on the movement. 

An example of a popular wall exercise is the leg adductions, which are side leg movements performed while pulling the noodle with one leg. Make sure your body is leaning to the side so you don't strain your hips. This allows moving with a safer range of motion. From there, you can do all sorts of other exercises like knee extension, front leg pulls, or leg circles. But always be mindful of your movement and don't push beyond your comfort zone. 

3. Deep Water Exercises

This is where you can get the most from your aqua exercises. When you do deep water exercises, your feet never touch the floor, so there is absolutely no impact whatsoever. This creates safer workouts and allows you to move freely. 

What makes exercising in deep water really stand out is that you are not limited to surface impact or gravitational pull. You are totally free in a buoyant environment, unburdened and light. Your only resistance is water, so you can give your leg muscles a good workout while staying comfortable and supported. 

There are many leg exercises you can do in deep water. For example, you can sit on an imaginary chair and move your legs in and out in front of you. This exercise will activate your inner thighs, outer thighs, and abs. It will also increase your hip flexibility and range of motion. You can create different inner and outer thigh variations and routines from this simple movement. Aqua jogging and flutter kicks are also popular exercises that target front thighs and glutes. 

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