Side Leg Raises: strengthen muscles at sides of hips and thighs

Strengthening the side muscles of your hips and thighs is important for good balance.
1. Stand straight, directly behind table or chair, feet slightly apart.
2. Hold table or chair for balance.
3. Slowly lift one leg to side, 6 to 12 inches out to the side.
4. Keep your back and both legs straight.
5. Don't point your toes downward; keep them facing forward during this exercise. Hold this position.
6. Slowly lower leg. Repeat with other leg.
7. Keep back and knees straight throughout exercise.
8. Alternate legs until you repeat exercise 8 to 15 times with each leg.
9. Rest. Do another set of 8 to 15 alternating repetitions.

Hip Flexion: strengthen thigh and hip muscles

Strengthening these muscles is important for good balance. Use ankle weights if you are ready.
1. Stand straight; hold onto a table or chair for balance.
2. Slowly bend one knee toward chest, without bending waist or hips.
3. Hold position for 1 second.
4. Slowly lower leg all the way down. Pause.
5. Repeat with other leg.
6. Alternate legs until you have done 8 to 15 repetitions with each leg.
7. Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress.

Water Aerobics Effects

As with all aerobic exercise, water aerobics routines can help provide...

 better flexibility and balance

 Water aerobic exercise is ideal for those suffering from arthritis.
 The heart rate is maintained at a lower rate than in activities such as cycling and running on land. This could
be on account of the cool environment and does not remove the fact that water aerobic exercise is just as
effective.
 Supports body and reduces risk for muscle joint injury
 Increases lower body strength and power jumps.

Consider These Points

 Water aerobics can provide you with a unique and effective workout. There is a common
misconception that water exercise is just for seniors or those rehabilitating from injuries. While the water is
one of the best places to work out when you are injured, it can also provide a very challenging exercise
routine for even the most advanced exercisor. If you think that water exercise is easier then land exercise
consider this: In research done by the Aquatic Exercise Association, it was found that deep water walking
burns twice the amount of calories as walking on land, and deep water running burns almost three times
the calories. Part of exercising to strengthen and tone the legs is to maintain a healthy weight. If you are
overweight and looking to improve lower body strength and appearance, then you need regular
cardiovascular exercise. As the information from the study shows, exercising in the water is very effective
at burning calories and taking off excess weight, which in turn will help to shape and tone the legs.
Learn How Exercising In the Water Can Build Strength in the Legs
 Working out in the water can strengthen the lower body because when you move in the water you are
getting resistance from all directions. When you are doing traditional leg exercises such as standing side
leg lifts, you are only getting resistance against the outer thighs as you lift the leg up. In contrast, in the
water as you lift your leg you must push it up against the water to lift it, push it back down against the
water to lower it, as well as preventing the water from pushing your leg forward or backwards. This means
you are getting resistance from all directions and working multiple muscles at one time. According to the
consumer affairs health.org (see link below) moving against water provides ten times more resistance
then moving against air.
Try Deep Water Running


Deep Water Running with the Aquajogger and shoes
For a lower body deep water workout you can purchase a flotation belt that straps around your waist. The
belt holds you upright and prevents your feet from touching the floor. You then mimic the motion of
running with your legs and attempt to travel across the pool. As you push against the water both the
primary muscles involved in running (the quadriceps) as well as the opposing muscles (the hamstrings)
will be challenged. To strengthen your legs even further you can put on fins or water shoes that will create
even more resistance.
Do Shallow Water Leg Lifts
 You can also do strenghening exercises for the lower body in shallow water. You can stand
against the side of the pool wall and hold on. Next, you can perform traditional leg lifts to the front,
back and side. You can do this just against the resistance of the water or, as with the deep water
workout, you can strap fins or water shoes on, or use a noodle for added resistance and strength
training. Strapping on fins or water shoes is the equivalent of putting on ankle weights and doing
land exercise. However, again unlike with land exercise the water exercise is strengthening all of
your muscles work simultaneously.