If you are not feeling like getting in the pool - or if you can't get in the pool for any other reason - but don't want to miss your aqua exercises day, you can still go for it. The following are some of the exercises, for both your upper and lower body, which you can do without getting in the pool.
All you need is a little space by the side of the pool, where you can sit and dangle your legs in the water. If the floor tiles are uncomfortable, you can put a towel to sit on. You can do aerobic, muscle toning or pilates exercises, in a seated position, while taking advantage of water resistance working against your leg movements.
Put your hands by your sides and hold the edge of the pool to support you while performing the exercises. Always keep your back straight.
Put your hands by your sides and hold the edge of the pool to support you while performing the exercises. Always keep your back straight.
1. Alternate Knee Extension
A simple yet effective exercise to tone your leg muscles. It works your quadriceps and hamstrings. Keep your knees locked and toes pointed. Imagine pushing the water with both your feet back and forth, to achieve maximum results. If you want to feel the burning in your muscles, perform faster with smaller movements.
Click Here for a similar exercise in the pool.
Click Here for a similar exercise in the pool.
2. Knee Extension
Extending your knees together will create a more concentrate movement and help you focus on working muscles with each extension. Perform a full range of motion with slower pace and push the water with your feet both ways.
Check out this knee extension routine in the pool
Check out this knee extension routine in the pool
3. Flutter Kicks
This is another great exercise, not just to tone your legs, but to improve your aerobic fitness as well. Perform this exercise until breathing becomes difficult. If your seated position feels uncomfortable, sit closer to the edge of the pool. This will give your legs more space to move.
Read More about how to perform flutter kicks.
Read More about how to perform flutter kicks.
4. Leg Raises
You can also work your abs from the same position. Point your toes and imagine pushing the water with your feet. Then just let go to return to the starting position. Try to raise your feet above the water if you can. Slightly lean your torso too to engage your upper abs. Keep controlled movement and exhale as you raise your legs.
Click Here to view a similar exercise with pool noodle in the deep-end.
Click Here to view a similar exercise with pool noodle in the deep-end.
5. Leg Circles
This is a more advanced abs exercise than the previous one as moving your legs in circular motion puts more resistance on your abs. Try to push your feet above the water and exhale as your legs go up. You can also reverse the circle the other way around.
Click Here to view a similar exercise in the pool.
Click Here to view a similar exercise in the pool.
6. Feet Flexing
Perform this exercise to strengthen your calves and tibialis. Keep your legs straight and start slow, then faster to a comfortable speed. Make sure to flex and stretch in full range of motion and to push against water resistance. This will improve flexibility, blood flow and reduce pain in your feet.
Click Here for a more advanced exercise in the shallow-end.
Click Here for a more advanced exercise in the shallow-end.
7. Straight Leg Pull with Noodle
If you want more resistance, use a pool noodle. Place it under your feet and pull down with straight legs, until the noodle is completely under the water. Let go and return to the starting position. Feel your gluteal muscles with each pull. If it feels uncomfortable, sit closer to the edge of the pool.
Click Here to view a similar exercise in the pool.
Click Here to view a similar exercise in the pool.
8. Leg Curls with Noodle
In this exercise, pull the noodle down by bending your knees together. Keep your knees locked and lower the noodle under the water with each pull and then straighten your legs as you let go up. This exercise targets your hamstrings. Perform in slow and controlled movement.
Click Here to view a similar exercise in the pool.
Click Here to view a similar exercise in the pool.
9. Leg Press with Noodle
This is another exercise that targets your quadriceps, only with noodle resistance. Push the noodle down in comfortable range of motion, and focus on using your quadriceps, then let go up and return to the starting position. Keep controlled movement and repeat until you feel slight burning in your muscles.
Click Here to View a similar exercise in the pool.
Click Here to View a similar exercise in the pool.
10. Tricep Dips with Noodle
And it's time to do some arm exercises too. Place the noodle under your ankles - or under your feet with your toes pointed. Hold the edge of the pool with both hands by your sides. Push with your arms to lift your hip and move past the edge to lower your hip down, as if you want to get in the water. Straighten your arms and move back to the starting position. Do that last part carefully and try not to bump your back against the wall. Have a little pause then repeat again. This exercise targets your tricep muscles.
Click Here to see Tricep Dips with Noodle
Click Here to see Tricep Dips with Noodle
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