Top 10 Pool-Friendly Exercises You Need to Try

Are you looking for a new approach to exercise?

Your in-ground swimming pool might be the solution that you’ve been looking for! The buoyancy of the water can help to lift pressure from sore muscles and joints, creating a more comfortable environment for exercise. Not only that, but the added resistance can also give your body more to work against, generally making the workout more effective than when performed on dry land. In this article, we’re going to take a closer look at 10 of the best swimming pool exercises that you should really consider giving a try.

1. Lunges

Engages:

Legs

Perform:

3 sets of 10-12 repetitions

What to Do:

Lunge from one side of the shallow end to the other. Stand straight with legs shoulder-width apart and hands on your hips. Take one large step in front of you with only one leg, bending at the knee to a 90° angle. Hold briefly, bring your other leg forward and into a standing position. Now switch to the other leg and repeat as needed.

2. Otter Rolls

Engages:

Full-body cardiovascular workout

Perform:

Continuously at a comfortable rate for 20-30 seconds, repeat two to three times

What to Do:

Bring a small to medium-sized beach ball into the pool with you. While in a floating position, hug the beach ball close to your chest. In a slow and controlled motion, twirl your body, going from a face-up position to a face-down position, while keeping your head above water – just like an otter!

3. Noodle Plank

Engages:

Arms and core

Perform:

Continuously at a comfortable rate for 20-30 seconds, repeat two to three times

What to Do:

Bring a noodle into the pool with you. Holding the noodle with two hands, position it in front of you and slowly pull downward until it is directly below your shoulders and chest. Once balanced, hold this position and tighten your abdominals to steady yourself.

4. Beach Ball Push-Downs

Engages:

Arms and core

Perform:

3 sets of 10-12 repetitions

What to Do:

Bring a small to medium-sized beach ball into the swimming pool with you. Stand in the shallow end of the pool, feet shoulder-width apart, holding the ball out in front of you with both hands. Immerse the ball into the water and push down as far as you comfortably can. Use your upper body and core strength to hold the ball steady, slowly bringing it back up to the surface after a few seconds.

5. Treading Water

Engages:

Full-body cardiovascular workout

Perform:

Continuously at a comfortable rate for 20-30 seconds, repeat two to three times

What to Do:

The simple act of treading water can engage all areas of the body, while helping to improve your cardiovascular system. Simply tread water in intervals throughout your swimming pool workout. For an added boost, adjust your body into a “V” shape, starting by floating on your back and bringing your rear further underwater. Tread the water using your arms and see if you can move from one end of the pool to the other.

6. Flutter Kicks

Engages:

Full-body cardiovascular workout

Perform:

Continuously at a comfortable rate for 20-30 seconds, repeat two to three times

What to Do:

Swim to a pool wall where you can comfortably rest your elbows on a ledge or hold onto a grab bar. If neither are available, your pool ladder or steps will do just fine. Tighten your core for balance and stretch your legs out in front of you. Kick your legs at a speed that is comfortable for you, yet still helps you break a sweat!

7. Reverse Crunches

Engages:

Core

Perform:

3 sets of 10-12 repetitions

What to Do:

Similar to flutter kicks, position yourself with your back against one of the walls and elbows resting on the edge or near an area with a grab bar, ladder or steps that can support your body and help to hold you in position. Stretch your legs out front of your body and hold for a moment. Next, pull your knees toward your chest, hold for a moment and then stretch them back outward. Repeat as needed.

8. Push-Ups

Engages:

Arms

Perform:

3 sets of 10-12 repetitions

What to Do:

Simple, yet effective, push-ups can be done just about anywhere, including in the swimming pool. Place your hands on a wall, steps, stairs, or on a noodle. Bend your arms at your elbows and then straighten your arms, effectively lifting up your upper body. Hold for a moment and then slowly lower your upper body.

9. Jumping Jacks

Engages:

Full-body cardiovascular workout

Perform:

Continuously at a comfortable rate for 20-30 seconds, repeat two to three times

What to Do:

Get your heart pumping and work your entire body with one simple move. The water can add resistance, making this move a litter harder and slower to complete than on dry land. Performing jumping jacks in the water can prove to be more comfortable for those who suffer from joint pain in the knees, as you won’t be landing as hard as you would be outside of the pool.

10. Noodle Bicycle

Engages:

Legs and core

Perform:

Continuously at a comfortable rate for 20-30 seconds, repeat two to three times

What to Do:

Bring a noodle into the pool with you and sit with it in between your legs. Move to a deeper end of the pool so that your feet are no longer touching the bottom. Use your core for balance and pedal your feet to get your heart pumping and burn those calories!

In-Ground Swimming Pools at Pool Tech

For more swimming pool tips and tricks, take a look at the other articles in our backyard lifestyle blog. From backyard services such as swimming pool renovations or maintenance, to some of the best in-ground swimming pools, swimming pool equipment, and everything else in between, visit our team of experts at Pool Tech in Maryland today.

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