Knee exercises in the pool are an effective way to strengthen your knees and legs while improving your cardiovascular health. Exercising in the water puts less stress on your joints because the buoyancy of water supports most of your weight. Your muscles work harder to perform any movement in water than on land because of the resistant properties of the water. According to the Aquatic Exercise Association (AEA), the typical aquatic exerciser (combining upper- and lower-body movements) burns 400 to 500 calories per hour. Exercising in the water gives you a high-intensity aerobic workout that is easy on the knees and other joints.
Hamstring Curls
Underwater hamstring curls will tighten your hamstring muscles and support the back of your knees. You should feel this exercise in the back of your thighs and your arms. Start by standing with good posture, meaning your shoulders are pulled back, stomach muscles tight and feet are hip-distance apart. Bend your left knee, bringing the heel up toward your buttocks as you curl your arms up with your elbows held at your sides. Lower your leg and arms, and repeat with the other leg. Do this exercise for 2 to 5 minutes.
High Knees
High knees in the pool will help strengthen your knees and get your heart rate up. This exercise works your arms, thighs, hips and buttocks. Stand with good posture, with your arms bent at your sides. Begin an exaggerated running motion as you alternate lifting your knees in front of you to a 90-degree angle while swinging your arms back and forth. Do this exercise for 2 to 5 minutes.
Forward Kicks
Underwater forward kicks are a safe, controlled way to strengthen your quadriceps and knee joints. You should feel this exercise in the front of your thighs. Start by standing with good posture, and hold the side of the pool with your left hand. Balance on your left foot as you flex your right foot and pull your right knee up in front of you and then extend the foot forward so your knee is straight. Bend your knee back down, and return to the starting position. Do 5 to 10 repetitions, then repeat with the other leg.
Knee Bends
Underwater knee bends add resistance to your knees, which will help increase your bone density. You should feel this exercise in the front of your thighs. You will need a flotation noodle. Start by standing with good posture, and hold the side of the pool with your left hand. Balance on your left foot as you pull your right knee up in front of you at 90 degrees and place the noodle under the arch of your right foot. Push the noodle down with your foot and hold, then bring it back up to 90 degrees. Do 5 to 10 repetitions, then repeat with the other leg.
Calf Raises
Calf raises in the pool strengthen and help support the muscles behind the knees. This exercise works the front and back of your lower legs. With good posture, stand facing the edge of the pool. Hold onto the side of the pool as you raise on your toes and hold. Slowly lower back down, then raise on your heels and hold. Do 5 to 10 repetitions.
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