by Jennifer Macon-Steele

Created on: November 09, 2009

Working out in the water is an excellent way to tone your body without any pressure on your knees. It's also really fun and a nice change of pace for someone who is used to working out on land.

Try to start your water workout by either swimming or walking for ten or fifteen minutes. This gets your muscles warm and ready to work.

To work your legs in the water, start by stretching. Stand in the shallow part of the pool and do some lunges. Then grab your right ankle in your right hand and stretch behind you. Do the same on your left. You want to make sure you've stretched properly so you don't get cramps.

Stand in chest-deep water and grab the pool deck with one hand or rest your shoulder on the side of the pool. Lift the leg that is furthest from the pool deck and bring it out straight beside you, as high as you can while still feeling comfortable. Then bring it back down next to the other leg. Repeat this several times until you feel the burn in your inner thigh. When you are pushing your leg down be sure to tighten the muscles in your thigh so that you are really pushing the water with your leg. The resistance from the water is what is helping you get a good workout.

Turn around and repeat on the other leg.

Another exercise you can do starts in the same position. This time raise your leg forward and bring it down slowly but with strength. Repeat the exercise on the other leg.

Next bend one leg behind you and raise it toward your bottom. Then pull it back down with strength. Repeat this several times and then do the same with the other leg.
Try using pool noodles or leg weights to increase resistance. You can put noodles around your feet or legs and then feel the difference in resistance for yourself.

If you repeat these exercises often, you will find your legs becoming stronger. Strengthening your leg muscles will also help protect your knees from injury.

Working out in the water is fun, and anyone can do it. It can take some time to get used to working with the resistance of the water but once you do you will find it useful and relaxing.

Many pools offer aqua aerobics classes for all levels of fitness and even for non-swimmers. Try one and see if you like it!

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