Exercising in the pool can be very beneficial for people who have various chronic injuries and can't take the impact on their joints on land. Pool workouts are also a great option for cross-training athletes. Although aquatic fitness offers many benefits, without a little creativity, it can be challenging to get a really effective workout for your thighs in the pool due to the way buoyancy assists your motions. To get the most out of your pool workout, take these thigh exercises that are usually performed on land and try them in a pool.
Squats
The basic squat in the pool is perfect for persons with knee or back problems — it's stationary, and the movement gives ample time to focus on form and core contraction. Stand in shallow water with your feet spaced hip-width apart and toes facing forward. Extend both arms out in front of you with your hands resting on a kick board floating at the top of the water. Engage your abdominals to stabilize your core. Keep your feet flat on the bottom of the pool as you begin bending your knees while simultaneously flexing at your hips to lower your body into a squat. Pause when your thighs are parallel to the bottom of the pool. Return to the starting position and repeat 12 to 15 times.
Power Lunges
Stand in shallow water with your feet spaced hip-width apart and toes facing straight ahead. Get into position by lowering your body into a lunged position, with your right leg out in front of your right hip and your leg behind your left hip. Draw your arms up to float at the top of the water in front of you and tighten your abs. Jump straight up with power, switching the positions of your legs mid-jump. Land with your left leg forward and your right leg behind you and immediately lower into a lunged position. Quickly jump back up to return to the starting position. Continue alternating legs for 45 to 60 seconds.
Jazz Kicks
Stand in shallow water with your arms extended out to your sides and resting at the top of the water. Point your toes straight ahead with your feet spaced hip-width apart. Engage your core and keep your hips facing straight ahead throughout the entire exercise. Balance on your left leg as you draw your right knee toward your chest while simultaneously rotating your hip 45-degrees outward. Once your right hip is fully flexed, quickly flick your right foot out at the same angle until your leg is fully extended. Draw your right leg back down and repeat on your left leg in the opposite direction. Repeat for 45 to 60 seconds.
Jump Squats
In shallow water, stand with your feet hip-width apart and facing forward. Lower your body down into a squat with your feet flat on the pool's floor, knees bent 90 degrees and core engaged to hold your back up as straight as possible. Press down into the bottom of the pool with both feet as you forcefully extend your legs, jumping straight up. Softly land on the balls of your feet with slightly bent knees. Quickly lower back into the squat position and repeat for 45 to 60 seconds.
References
- “Aquatic Fitness Professional Manual”; Aquatic Exercise Association; 2010
- “The Complete Waterpower Workout Book: Programs for Fitness, Injury Prevention, and Healing”; Lynda Huey, et al.; 1993
Member Comments