Inner and outer thigh exercises

Aqua Exercises for Inner and Outer Thighs

​These exercises are perfect for those who want to strengthen and tone their thighs. You will need a noodle for support while floating in the deep-end. You will perform a series of in-and-out leg movements with different speed, range of motion and combinations. 

---

Summary

Duration: 10 minutes
​
Difficulty Level: Easy

Objective: Strength and Flexibility

---

PS: you can skip the text to watch the video at the bottom of the page 

---

​Warm Up 

​Perform Side Steps for 2 minutes to prepare your legs and hips for the exercise. Simply step out side to side as you spread your arms simultaneously. 

Starting Position

​This exercise is best performed in deeper water where your legs don't touch the floor. Put the noodle on your back and rest your arms on it in a seated position. Straighten your legs in front of your hips. Relax your shoulders and keep our core tight. 

​Action

Perform each of the 7 exercises below for 1 minute. 

1. While in a seated position, push your legs out and in. Don't just move your legs. Imagine pushing the water in both directions. Push your legs out roughly 40 degrees. Then squeeze the water out as you close your legs together. If you want to get results from this exercise, you really need to put some effort in it. 

2. Perform the same movement but in smaller ranges. Keep your feet about hip width apart. Focus on the speed of the movement. At this point you should start to feel the effect in your inner and outer thighs. 

3. Continue the same fast movement as you spread your legs out 40 degrees. And then repeat the same small kicks to close your legs in again. Push in and out 4 times as you spread and 4 times as you close your legs. If this feels tricky at first perform slow and gradually increase the speed as you get the hang of it. 

4. Spread the legs out 40 degrees and perform small in and out movements. Keep your legs out all the time and focus on the speed. This will make the movement more difficult for your working muscles. It will also increase flexibility in your inner thighs. 

4. Push once in a small range of motion with your legs out, and once in a big range of motion all the way in and out again. 

5. Now perform the small range of motion once with your legs closed in, and then the big range of motion all the way out and in. 

6. Rpeat #3
​
7. Repeat #1

​Benefits

​This exercise is very effective at strengthening your inner and outer thighs. It also improves your hip flexibility. 

​Variations:

​You can perform the above routines in a standing position while in deep water. You can also use other floats like aqua belt and aqua dumbbells instead of a noodle. Or you can simply hold the wall.