21 June 2026

Open Close Leg Lifts: Strengthen Your Thighs and Abs in One Powerful Move

What's special about today's exercise is that it targets multiple muscles in one movement. Not any muscles, but the ones many find hard to tone: thighs, obliques, and abs. Before you start, grab your pool noodle and head to a comfortable spot in the deep end.

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Open-Close Leg Lifts Routine

A Fun, Effective Aqua Workout for Abs, Obliques & Legs

⏱️ 5-Minute Video
Follow at your own pace

🎯 Targets Core & Legs
Abs, obliques, legs

🏊 All Fitness Levels
Basic swim skills needed

📹 Quad HD Video
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✦ Deep Water Routine

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A smooth, joint-friendly deep water routine — kicks, cross-body reaches & twists that wake up your core and hips. Perfect for all levels.

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Start by warming up with partials before performing the full movement. Practice leg abductions while floating on your back. Then perform simple and slow leg raises. These movements will prepare your muscles for the full exercise.

The open-close leg lifts target your core muscles and the sides of your legs. The exercise has two parts: pushing the legs in and out, and lifting them forward and to the side. The key is to perform them without pausing, as one movement, for the best results. Aim for smooth, yet powerful execution to fully engage your muscles. Inhale as you spread and close your legs, and exhale as you lift them.

Slightly lean your torso forward with each leg lift, focusing on your abs, without using your arms or pressing on the noodle.

Video: Open-Close Leg Lifts

This video shows a 3D fitness character performing the side and front leg lift exercise.

Open Close Leg Lifts: Starting Position

Hold the noodle under your arms for support, and float on your back in a relaxed and comfortable position.

Open Close Leg Lifts: Action

Lift your legs once in front, with your legs together, and once out, with your legs spread.

Open Close Leg Lifts: Targeted Muscles

The main muscle that works in the open-close leg lifts is the abdominal muscle. Oblique, inner thighs and outer thighs are also engaged, while hip flexors and hamstrings provide additional strength and control.

Related Aqua Exercise

Star Crunches are an excellent alternative that target similar muscles. You can combine the two exercises or perform them in a sequence.

Click Here to view the Star Crunches Exercise in the Pool.

Open Close Leg Lifts: Breathing and Safety

Inhale as you move your legs in and out, and exhale as you lift your legs.

Always listen to your body! Your legs should spread in a comfortable range of motion, and your arms, shoulders, and neck should stay neutral throughout the session.

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