Begin with a 5-minute warm-up by walking or jogging in the water. This helps increase blood flow to your muscles and prepares your body for the exercises ahead.
Stand in chest-deep water and hold onto the pool's edge for stability. Lift one leg straight out to the side, then lower it back down. Do 15 reps on each leg to target your outer thighs and hips, helping to tone and strengthen these areas.
Jog in place or move forward and backward in the water, lifting your knees as high as you can. Aim for 5 minutes of continuous jogging to elevate your heart rate and work your leg muscles while providing a low-impact cardio workout.
Stand in shoulder-deep water with your arms extended straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles as you warm up your shoulder joints. Continue for 1 minute, then reverse the direction of the circles for another minute.
Stand with your feet hip-width apart in chest-deep water. Lower into a squat position, keeping your knees behind your toes and your back straight. Push through your heels to return to standing. Do 3 sets of 15 reps to target your quads, hamstrings, and glutes for toning and strengthening.
Hold onto the pool's edge and extend your body horizontally in the water, keeping your legs straight and together. Alternate kicking your legs up and down in a fluttering motion, engaging your core muscles to stabilize your body. Do 3 sets of 20 kicks to tone your abs, hip flexors, and thighs.
Stand facing the pool wall with your arms extended straight in front of you, palms flat against the wall at shoulder height. Lean forward and bend your elbows to perform push-ups against the resistance of the water. Do 3 sets of 10 reps to target your chest, shoulders, and triceps while toning and strengthening these muscles.
Finish your aquatic workout with a 5-minute cooldown, gradually slowing down your movements and focusing on deep breathing. Use this time to stretch your muscles gently, focusing on areas that feel tight or tense, to promote flexibility and prevent muscle soreness.