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Pool Exercises to Strengthen the Legs

author image Rose Erickson
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.
Pool Exercises to Strengthen the Legs
A woman swimming in a pool holding onto two water weights. Photo Credit american911/iStock/Getty Images

Doing leg exercises in the water allows you to exercise without placing unnecessary pressure on your joints, because the buoyancy of your body in water encourages more movement and supports your body. This is beneficial to people who suffer from joint or medical conditions such as arthritis, obesity and chronic pain disorders. In addition, water acts as a resistance, helping you to build up the muscles in your legs. Check with your doctor before trying new exercises.

Leg Swing

Stand in waist-deep water with your left side facing the pool wall. Hold on to the edge of the pool to maintain your balance throughout the exercise. Slowly lift your right leg to a comfortable height in the water, keeping your knees straight. Hold for about five seconds and then slowly swing your right leg back behind you. The movement should occur only in your hip and leg area, not your neck. Repeat for as many repetitions as possible and then switch sides.

Noodle Exercise

Tie a water noodle around your right foot. Stand in waist-deep water with your back facing the side of the pool. Position your arms on the pool edge for extra stability. Straighten your right leg and then bend your knee until it forms a 90-degree angle under the water. Straighten and bend, doing up to 15 repetitions. Tie the water noodle to your left foot and repeat.

Leg Bends

Stand in water that is waist deep, with you left side against the wall of the pool. Slowly bend your right knee and lift your thigh until it is parallel to the surface of the water. Alternate straightening and bending your knee for about 15 repetitions, and then reposition yourself so that your right side is against the pool wall. Continue for up 15 more repetitions with your right leg.

Side Step

Stand in shoulder-height water with your back to the pool wall. Slowly step your left foot to the side. Bring your right foot across the front of your left foot, and take another step. Use your left foot to step to the side again, and then bring your right foot behind your left foot as you step once again. Go in the opposite direction, continuing to alternate feet. Repeat as many times as desired.

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