Water Exercises to Lose Weight in Legs & Stomach

Aqua aerobic, woman in water with dumbbells

Water exercises are a great way to burn calories and tone your legs and stomach while decreasing impact on your joints. According to FitnessMagazine.com, treading water vigorously can burn 11 calories per minute which is equal to running a 6 mph run. It is recommended that you perform as many repetitions as you can of each exercise in 30 to 60 seconds and rest in between. Perform this workout on nonconsecutive days to give your body proper recovery time.


Swim to the deep end, tread water and make small circles with your hands while lifting your right leg straight in front of you. Simultaneously reach your toes of your left foot toward the bottom of the pool. Hold for five seconds then switch legs quickly while continuing to make circles with your hands, hold for another five seconds. Continue to alternate sides for 30 seconds.

Otter Roll

You will need a beach ball to perform this exercise. Hug the ball to your chest while floating on your back with your legs straight and your feet together. Begin to roll toward your left over the top of your body using your entire body to make a full circle. Perform this for 30 seconds making sure you alternate the direction of the roll. Beginners can rock from side to side while hugging the ball with your head above water.

Pike Skull

To perform this exercise, you should stand in the shallow end of the water. While sitting back into the water, tread with both hands at your sides and lift both legs together so your body forms a "V," bending at your hips. It is important to try and keep your head and toes above water. Maintain the "V" position and begin to move your hands in small circles by your hips to propel yourself forward. Try and do this the length of the pool for 30 seconds.

Leg Extension

You will need a water noodle to perform this exercise. MayoClinic.com recommends tying the noodle in a knot around your foot and standing in waist-high water with your back against the wall of the pool. To stabilize yourself, place your arms on the edge of the pool. Straighten the leg with the noodle attached in front of you, and then bend your knee to a 90-degree angle keeping your foot flexed. Return to the starting position and perform 12 to 15 repetitions before switching sides.