- Perform flutter kicks in a big range of motion. Exert force as you kick backward to propel your body to move in forward circles.
- Kick faster on spot without turning. Apply equal force as kick back and forth to prevent your body from moving. Flex your feet and keep your legs straight.
- Switch circle direction after a certain number of side kicks (for example after x8 kicks)
- Perform without noodles for the extra effort in your upper body (only for good swimmers)
- Use aqua cuffs for extra resistance.
Variations
This exercise strengthens your leg muscles and increases hip mobility. In addition, it helps develop strong core and lower back muscles.
Benefits
How to Perform
In seated position, using the noodle as your arm support, put your legs in front of your hips. Flex your feet, relax your shoulders and keep your back straight.
Next, push your legs out - roughly 40 degrees - then push them in to return to the starting position.
Focus on exerting force out and in to activate the muscles of the inside and the outside of your legs. And keep your core engaged.
Muscles Worked
The muscles used in this exercise are your inner and outer thighs
Aqua Exercises for Inner and Outer Thighs
These exercises are perfect for those who want to strengthen and tone their thighs. You will need a noodle for support while floating in the deep end. You will perform a series of in-and-out leg movements with different speeds, ranges of motion, and combinations.
Duration: 10 minutes
Difficulty Level: Easy
Objective: Strength and Flexibility
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