Effective Pool Exercises You Can Do to Stay Fit


Working out every day is a great way to remain fit, but doing the same exercises monotonously can turn it into a rather dull affair. Switching things up now and then can make a huge difference when it comes to remaining committed to your workout routine.

If you’ve already tried different types of workouts and are ready for something new, or if you have been doing the same routine for a while and are looking for an exciting change, then pool exercises are definitely something you should consider.

When working out in the pool, the water will provide some form of resistance. When exercising outside of the water, use mini-bands, ankle weights, and even dumbbells to get the same resistance that water naturally provides.

To make the most out of your time in the pool and ensure that you get the full-body workout you need, you should always do exercises incorporating different body positions and speeds.

Best Pool Workouts You Must Try

Pool exercises are wonderful low-impact exercises for pregnant women or those with injuries that make regular exercises difficult. Here are some pool workouts that you must try:

1. Walking in the Water

Just as you would for your workout on land, water exercises should begin with a warm-up to get those muscles ready for a good workout. This is a great warm-up exercise that will also give you an amazing full-body workout. The resistance that the water provides will make sure to give your muscles more of a workout than simply walking on land will.

Works For 

Core, arms, and lower body.

How To Do 

  • Begin your walk in shallow water.
  • Keep your body straight, with your shoulders back, as you would when marching.
  • Do not simply walk on your tip-toes, but start from heel to toe.
  • Move your arms as you walk.
  • Walk for 10 minutes.

2. Triceps Dips

This is a simple exercise that will ensure to leave a good burn in your triceps. Triceps dips are an excellent way to ensure that you remain strong in general. With strong arms and chest, you will be able to keep your elbow and shoulder joints healthy in the long run.

Works For 

Back, chest, shoulders, and triceps.

How To Do 

  • Place both your palms on the ground right in front of the pool edge. You can also hold onto the gutter for better grip.
  • Push yourself up and out of the water by straightening your arms.
  • Hold in this position for a few seconds before slowly lowering your body down back to the starting position.
  • Repeat these 12 to 20 times.

3. Scissors

You will need to work with the water’s resistance, making this exercise challenging but satisfying.

Works For 

Outer and inner thighs.

How To Do

  • Place your back against the side of the pool, and spread your arms out, holding onto the edge of the pool.
  • Lift your legs, keeping them parallel to the floor of the pool.
  • Move your legs away from each other, spreading them as wide as you can.
  • Bring your legs back together, squeezing your thighs as you do so, crossing your left leg over your right leg.
  • Spread your legs out again, and when you bring them together, cross the right leg over the left.
  • Repeat 20 times, alternating which leg crosses over the other.

4. Wall-Facing Superman

This low-impact exercise is one of the most effective aqua therapy exercises recommended for relieving and healing back pain. As the water provides a buoyancy effect, there will be less pressure on your joints and back.

Works For 

Back and joints.

How To Do 

  • Get into the pool, and stand by the side of the pool, facing the wall.
  • Rest your hands on the ledge and slowly move your legs back, holding them together. Your body should be slowly stretched straight back, making you look very similar to superman when he is flying.
  • Hold yourself in this position for at least five seconds.
  • Slowly bring your legs back down so that you are back in a standing position.
  • Repeat this at least five times, but aim for ten if you can.
  • Ensure not to extend your back out too much. Be gentle with your body.

5. Split Stance Fly

You will need to move to shallower water to do this exercise. The water level should reach just under your chest.

Works For

Shoulders, upper back, hips, core, and legs.

How To Do 

  • Face forward and keep your hips square.
  • With your left leg, please step back and bring your left knee down so that it is only about an inch or two above the floor of the pool. Now, the water should reach your shoulders.
  • Spread your arms out to your sides, palms facing the front, and make sure that your shoulders remain submerged underwater.
  • Move your arms together in front of you, touch your palms together, and then slowly move them back to extend by your sides.
  • Repeat this 12 times and then switch your legs, repeating the exercise 12 times.

6. Jumping Jacks

Jumping Jacks are great, and when combined with the water’s gentle resistance, it will leave you even more exhausted and satisfied than when you do it on land. It is often included in water aerobics workout sessions.

Works For 

Quads, shoulders, glutes, and upper back.

How To Do 

  • Stand straight with your feet parallel with your hips.
  • Raise your arms straight out and move them above your head. At the same time, jump and place your feet out, a little bit wider than your shoulders.
  • Do not stop moving, and immediately jump back to your original position.
  • Do this 20 times to make one set.

Safety Tips For Pool Exercises

If you have never done any pool exercises before, you should check with your doctor or physiotherapist and get their opinion on if pool exercises will be good for you. Here are some other safety tips for you to bear in mind as you begin preparing for pool exercises:

  • The level of the water should not be very deep. The ideal water level should reach your chest or waist.
  • Get a pair of water shoes. These will make it easier for you to have better traction on the floor of the pool, preventing you from slipping as you exercise.
  • Try not to be too slow in your movements as this will provide less resistance. However, if you are recovering from an injury or have any health issues, move only as fast as comfortable.
  • If you feel the water may be a little deep for you, you should use a styrofoam noodle to help you stay afloat. You can also use a vest or a belt to help.
  • You can use styrofoam weights, kickboards, or inflated balls to add more resistance and challenge to your exercise.
  • Any workout will cause you to sweat, and though sweat may be harder to make out in the water, you will sweat quite a bit, depending on the intensity of your workout. It is imperative to stay hydrated, so make sure that you drink plenty of water after you are done.
  • If you are in pain, never push yourself too hard. Take things slow and steady. Water exercises are great for healing, but you need to ensure that your progress is gradual to see better results.
  • Never exercise in the pool alone. It is best to go for pool exercise sessions with a professional. If you cannot find one, ensure that there is always someone present as you exercise to help you if you need it.

Engaging in above-ground pool exercises is a wonderful and effective way to gain the most from strengthening exercises, cardio, and toning the body. As water exercises are often done in shallow water, even those who are not good swimmers can benefit from them. The water provides us with a low-gravity environment and a gentle resistance, so your workouts will feel gentler but provide the same amount, if not more, benefits. Pregnant women can also enjoy this fun form of exercise because of its gentle nature.

Always remember that if you have any medical problems or are expecting a baby, it is always best if you consult with your doctor about if aqua exercises are right for you. You may be given the green light but asked not to take part in anything too vigorous. Go over any doubts that you have with your doctor so that you will be able to make an informed decision.

Also Read:

Office Exercises to Keep You Fit
Simple Exercises that Only Need 5 Minutes
Morning Exercises to keep you Energetic All Day Long

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