August 18th, 2018

// Water Workout: 5 Different Exercises to Do in the Pool

Water Workout: 5 Different Exercises to Do in the Pool

Exercising underwater can be one of the most effective ways to improve your general health and provide you with an intense workout. There’s two reasons for this. The water’s buoyancy offers support for your weight, allowing you greater freedom of movement and improving your flexibility while submerged. In addition, water puts the weight of resistance on your body, meaning that you’re working harder with each motion you make and strengthening your muscles more than you would outside the water. Here are five exercisesyou can do in your public or private pool.

Water Walking and Jogging

Walking and jogging are some of the simplest and best cardiovascular activities you can engage in, and doing it underwater only increases that effectiveness. You can set your own intensity, but you’re going to want to make sure to keep your knees high to increase the effectiveness of this exercise. Alternate between walking and jogging at your pace. These exercises can be performed in water that’s either waist or chest high.


If you’re looking to give your lower body a workout, bicycle kicks are one of the best options. You’ll want to lean your arms outside the pool fully outstretched and kick your legs as if riding a bicycle. This can be performed in water as shallow as four feet, but deeper water also works depending on your comfort level. In deeper water, more advanced exercisers can use pool noodles in place of the pool’s edge for the sake of stability.

Knee Twists

Knee twists are one of those exercises that really play to the increased flexibility and support that the pool offers. You want to lift your knee to be flush with your hip and reach out your opposite hand to grip it. Hold position for as long as you can, and then switch sides to get a full workout. You can also use a pool noodle for added support if you need to.

Flutter Kick

Flutter kicks are similar to the bicycle and can be performed in alternating reps—this allows you to get a wider range of activities out of your legs. Hold yourself to the edge of the pool and kick your legs quickly. You have a lot of leverage in intensity with this simple but useful exercise.

Pendulum Swing

This exercise is a great way to transition out of the bicycle. As with that exercise, you want to balance yourself at the edge of the pool with your arms fully extended outward. From there, extend your legs in front of you. Swing up, over, and then to either side, allowing yourself to stretch the full extent of your legs. Make sure your legs are kept together and beneath the surface of the water.

One of the great things about exercising underwater is that it can provide you a high level of flexible activities without the need for investing in bulky and expensive exercise equipment. If you’re interested in practicing these activities at home, a pool service, like Elite Pools, can help you design a pool customized to your space and your needs.


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