Water provides natural resistance for your leg muscles during an aquatic workout. Additionally, water workouts are low-impact and place little pressure on your joints, muscles and bones. A variety of water exercises challenge and tone your leg muscles. Talk to your doctor before starting a new exercise program.
K-Tread
The k-tread exercise tones and strengthens your hamstrings, located on the back of your thighs. The exercise also challenges your arms, chest, back, abdominals and buttocks. Tread water in the deep end of the pool, cup your hands and start making circles with them. Lift your left leg in front of your left hip, pointing your toes away from your body. Point the toes of your right foot toward the ground. Hold this position for five seconds, quickly change legs and hold for five seconds. Continue alternating until you complete 30 seconds.
Sideways Walk
The Ohio State University Medical Center recommends walking sideways in the pool to strengthen your legs and hips while placing minimal stress on your joints. Stand in water that comes up to your neck, position your feet shoulder-width apart, relax your shoulders and straighten your back. Walk sideways toward your left, stopping when you reach the pool wall or a designated point. Walk sideways toward your right, stopping when you reach the pool wall or a designated point.
Stationary Jogging
Jogging in place tones your hamstrings, quads, calves and glutes without placing as much stress on your body as running on land. Stand in 4-foot-deep water, position your hips shoulder-width apart and bend your knees slightly. Relax your shoulders, bend your arms 90 degrees and tuck your elbows by your sides. Jog in place quickly, lifting your knees as high as possible and complete 45 seconds.
Otter Roll
The otter roll strengthens your legs as well as your butt, abs and back. You will need a beach ball for this exercise. Hold the beach ball close to your chest, float on your back, extend your legs in front of your hips and position your feet next to each other. Roll toward your right, rolling over the ball, and complete a full circle. Roll in the opposite direction once you reach the start position and continue this pattern for 30 seconds. Keep your head above water and rock from side to side if a full circle is too challenging.
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