How to Workout in a Pool or Hot Tub

How to Workout in a Pool or Hot Tub

Swimming pools and spas offer us excellent opportunities to exercise. You will have fun while keeping your body fit. If you are running out of time and need time to relax, here are a few exercises to perform in your spa.

Core workout

While in a seated position with your hands gripping the walls, face toward the center of the spa, and bring your knees to the chest. Extend the legs fully and repeat. Be sure to keep your back straight and shoulders away from your ears to prevent neck strain. Perform three sets of 30 reps for an optimal burn. 

Torso crunch

You can stand or kneel while performing this exercise, so long as your shoulders remain submerged in water. Contract your abdominal muscles then slowly twist left to right. Breathe in while turning, and out when returning to the center. Relax your shoulders and focus on increasing mobility from one side to the other. This exercise can strengthen oblique muscles.

Sit and stand

This is a low-impact squat that won’t hurt your knees. To get in position, tilt your hips back then extend your arms for better balance. Sit back slowly and contract your abdominal muscles as you do so. Pause halfway down, still contracting abdominal muscles, then press your hips forward and return to an upright position. Three sets of 15 reps will leave you with a good burn. Be careful not to lock your knees as this stresses your joints.


This exercise is good for someone who spends a good deal of time in the pool. When walking in a pool, pump your arms back and forth. Start with a slow pace and work your way to short bouts of fast walking. Alternate between slow and fast walking. As your body adapts, you can increase the speed and amount of time spent walking.

Roll your shoulders

Stand straight in the center of your hot tub and roll your shoulders back and forth. This movement, combined with the water-resistance and heat, increases circulation in the shoulders, neck, and torso. It also boosts joint mobility. Perform three sets of 30 reps for the best results.

Calf raises

Calf raises are comfortable and practical exercises that slim and tone your calves. Stand in the center of the tub and rise on your toes. Tighten your abs and flex your butt for better balance. If that doesn’t work in the beginning, use the walls for support. Do three sets of 30 reps for optimal results.


There is no better way to start or end a workout than stretching.  It helps prevent injuries while boosting flexibility and balance. Stand and bend your knee then grab your foot behind you. Keep your legs together to give your quadriceps a good stretch.

People often associate swimming pools and hot tubs with relaxation. However, they are also a great ally when it comes to being fit. There are many low-impact movements that you can perform in a hot tub to promote cardiac health, lose weight, tone muscles, aid in rehabilitation, and improve flexibility.

Smith Pools & Spas
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