Tone your lower body muscles with aqua aerobics.
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Aqua aerobics is a low-impact exercise that can help you tone up, lose weight and beat gym boredom. Exercises in the pool can tone the arms, core and legs as well as increase the heart rate with jogging, cycling or even walking through the water. Get strong, sculpted legs with exercises specific for the lower body, including the legs, hips and gluteals. Hit the pool two or three times a week as part of an overall fitness regimen that includes cardio and strength training.
Use Your Noodle
Cycling exercises can increase the heart rate and tone the legs and gluteals. Do this exercise by placing a noodle between your legs. Use two noodles if you feel you are tipping too much or have poor balance. Start moving your arms and legs in a cyclical, alternating fashion as though you are jogging. Maximize efficiency and speed by straightening your arms in front of your body and then extending elbows behind you to push through the water. Focus on bringing the knees up to a 90-degree angle with your hips; drive your legs down to extend behind you before pushing up again.
Walk This Way
Walking in water is good for achy joints or injuries in which you aren't permitted to fully put your weight on the joints. Tone up thighs, hamstrings and gluteals by walking forward, backward and sideways. Do two to three laps of each in chest-high water. Walk for approximately 10 to 15 minutes before doing other toning aerobic exercises, and complete your workout with another five to 10 minutes of walking to cool down.
High Knee Marches
Tone up thighs with high knee marches in chest-high or shoulder-deep water. If you do this exercise in deeper water, you will need a flotation device to help keep you afloat. Stand tall with your abdominal muscles engaged, and lift your left knee up high toward your chest while swinging your right arm out in front of you. Return to start and repeat on the opposite side. Continue marching until you complete 10 to 15 repetitions on each leg or until fatigue sets in. Repeat twice more for three sets in total.
Slide Out and In
Tone up inner and outer thigh muscles with hip adduction and abduction exercises in the pool. Adding arm movements to this exercise will also help raise the heart rate as part of an overall aerobic workout. Do this exercise by standing tall in chest or shoulder-deep water so you are moderately buoyant. Slide both legs out away from each other as you simultaneously slide both arms out to the sides. Pause before pushing against the water to slide your arms and legs back in to midline, standing tall. Repeat 10 to 12 times or until fatigue sets in.