Swimming pool workouts have less impact on joints and for this reason they make an effective way of losing weight for people who have various chronic injuries or those suffering from arthritis. Water aerobics is a complete fitness package which not only helps you lose weight but also improves your endurance, strength, flexibility and cardiovascular fitness. You can also use pool exercises to tone your thighs. To get the most of your water aerobics, take these thigh workouts that are usually performed in a gym and try them in a swimming pool.
The basic squat, when performed in a swimming pool, makes a perfect exercise for individuals with knee or back problems. Stand in shallow water with your toes pointing forward and feet hip width apart. Extend your arms in front of you, resting your hands on the kick board. Stabilize your core by tightening your abdominal muscles and keeping your feet flat on the bottom of the pool, flex your knees and hips simultaneously to lower body into a squat. Once your thighs are parallel to the bottom of the swimming pool, hold for a count of two and then return to the starting position. Repeat 12 to 15 times for a set.
Stand in shallow water with your feet flat on the bottom of the pool, hip width apart, and toes pointing forward. Get into a lunged position by lowering your body in such a way that your right leg is out in front of your right hip and left leg behind the corresponding hip. Extend your arms in front of you and tighten your abdominal muscles. Jump straight up with power and in the mid of the jump switch the positions of your legs, so that when you land your left leg is in front of you and right leg is behind you. Go back into a lunged position as soon as your feet touch the bottom of the pool. Quickly jump back, again switching the leg position. Continue changing your position after every 45 to 60 minutes.
Stand in shallow water with your toes pointing forward and feet hip-width apart. Extend your arms out to your sides and rest them at the surface of the water. Draw your right knee towards your chest, while balancing yourself on the left leg. Also rotate your right hip 45-degree outward, until it is fully flexed. Maintaining the hip angle, quickly flick your right foot until your leg is fully extended. Change legs and repeat the procedure. Keep repeating with alternating legs for 45 to 60 seconds.