Hamstring Exercises Done in Water Aerobics

Deep-water bicycling, with buoyancy belts, is an effective hamstring exercise.
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Water provides resistance and resistance-based exercise tones muscles. Water aerobics, therefore, is an effective environment for strengthening your hamstrings. Your hamstring muscles are located at the back of your thigh. They cause your knees to bend, which raises your heels up toward your buttocks. This motion is called a leg curl, and you can include it in a water aerobics routine.

Fanny Kick Jog

The most universal water aerobic hamstring exercise is a fanny kick jog, also known as butt kicks. You can sustain a cardiovascular pace with this hamstring exercise. Simply jog in place while alternately bringing your heels toward your buttocks. Soon, your hamstrings will burn. You can do intensity intervals to make it more interesting. Hold an average pace for one minute then double time your pace for 30 seconds. Repeat this cycle three times. Keep your knees pointing down toward the pool floor for best muscle work. Be careful that your low back does not sway forward. Prevent this by maintaining abdominal compression throughout the exercise. Maintain good posture by pushing water away and forward with your hands.

Bicycle on Noodle

Your aerobic workout may include noodles for buoyancy and resistance. One way to incorporate the hamstring muscle into a noodle workout is by doing a bicycle. If you are in more shallow water, place the noodle under your rear end like a park swing or between your legs like horseback riding. Flex your feet and perform alternate forward bicycling motions. Feel your calf and heel press through the water and come up toward your buttocks. You may not have much forward progress but your hamstrings will get a workout. In deep water, you may want to position the noodle under your armpits. Keep your hips under your shoulders. Also, include intensity intervals of one minute moderate pace to 30 seconds of turbo pace.

Butt-Kick Tuck Jumps

A tuck jump is a double leg jump while bringing your knees up toward your belly button. A butt-kick tuck jump is similar, but you bring your heels back toward your buttocks while aiming your knees toward the pool floor. The advantage of this exercise is its cardiovascular benefits. Another advantage is it simultaneously works opposing muscle groups, which are your quads and hamstrings, and engages both hamstrings, saving time. The disadvantage of butt-kick tuck jumps is that they can be uncomfortable, especially if your lower back is compromised. Maintain strong abdominal compression and use a strong double hand push-away as you jump up. If your lower back or knees hurt, stop the exercise.

Dynamic Hamstring Stretch

Exercising in cool water temperatures can be refreshing until you slow down and begin stretching. Standing stretches, therefore, can cause you to chill. Use dynamic hamstring stretches to prevent chilling and still improve flexibility. Dynamic stretching is moving while you stretch your muscles and corresponding joints. Stand on your right leg and extend your left leg straight forward. Wrap your hands around the back of your left leg, lean your whole body forward, keeping your left leg straight. You will feel as if you are falling into the splits but let go as you begin to sink and lunge with the left leg to catch yourself. Switch legs and continue traveling forward each time. Perform 10 repetitions on each leg.

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