As a pool owner, you’re likely aware of the many ways your inground swimming pool comes in handy. From after-school splash time with the kids to evening cookouts with friends, pools are often the focal point of all sorts of summertime activities. But have you considered using your pool to enhance your fitness regimen?
If you’re looking to mix things up and try a new workout routine this summer, look no further than your own backyard. Exercising in water can be a fantastic way to get a full-body workout while supporting your joints and benefitting from less impact on your body than you would experience on land. Not sure where to start? Keep reading.
Here are 10 easy pool exercises for a low-impact workout:
1. Walking in Water
Start off simply by walking back and forth in your swimming pool to get your body used to moving around in the water and creating resistance. Keep your arms by your side and your heels on the pool floor while working to engage your core as you walk. Once you begin to feel comfortable walking around in the shallow end of your pool, try kicking things up a notch by strapping on wrist or ankle weights for added resistance. Continue walking back and forth with your core engaged for 5-10 minutes.
2. Underwater Arm Lifts
If you don’t already have a pair of foam dumbbells, it’s time to grab some. Foam dumbbells are water-safe and will come in handy for tons of different pool exercises. To start with some underwater arm lifts, stand in shoulder-height water with the dumbbells by your side and your palms facing up. Keep your elbows close to your body and your arms straight while slowly lifting your forearms to the surface of the water. Return to the starting position and repeat 2-3 sets of 10 repetitions.
3. Jumping Jacks
Jumping jacks are a great way to work both your upper and lower body muscles. Start by standing in chest-level water with your feet together and your arms by your side. Then, jump up while raising your arms up over your head and moving your legs outward. Jump again to return back to your starting position and repeat 1-3 sets of 10-15 repetitions. Want to add more resistance? Strap on wrist weights, ankle weights, or both for a more challenging set of jumping jacks.
4. Weighted Leg Kicks
This pool exercise is an effective way to work both your core and legs. There are a few ways to go about it depending on your personal preference, but you will want to start by strapping on some ankle weights regardless. Stand facing the pool wall and grab onto the ledge with both hands. Kick your legs up behind you and straighten your arms, then flutter-kick or scissor-kick your legs for 2-3 minutes. Repeat as desired.
5. Pool Push-Ups
Push-ups are an awesome way to get a low-impact workout in the pool without the need for any equipment. Start by standing directly in front of the pool wall with your arms shoulder-width apart and grab the ledge with both hands. Be sure to stand in an area shallow enough that your arms are not underwater. Using your upper body strength, lift up your torso until your waist is level with the pool ledge and your arms are straight. Pause at the top before lowering yourself back down, then repeat.
6. Squat Jumps
This is another pool exercise that can be made more challenging by adding ankle weights or foam dumbbells for increased resistance. Stand in the shallow end of the pool with your feet shoulder-width apart. Squat down until your knees are lowered to a ninety-degree angle, then use your lower body strength to jump into the air. After landing back on your feet, squat back down and repeat the exercise. The faster you move, the more difficult it will be. Repeat your squat jumps for 2-3 minutes.
7. Forward Lunges
Get ready to feel the burn in your legs with this one. Stand against the wall at one end of the shallow area in your pool. Take a huge step forward, lowering the leg in front until your knee is bent at a ninety-degree angle. Pause in that position for a moment before rising back up, then repeat the movement with your other leg. Continue lunging forward, one leg at a time, until you have reached the other end of the shallow area. Try 3-4 sets of forward lunges, moving from one end of the pool wall to the other with each set.
8. Side Shuffles
Side shuffles are another effective pool exercise that doesn’t require any additional equipment unless you choose to wear ankle weights for added resistance. Start by standing at one end of the shallow area of your swimming pool, then bend your knees and side shuffle to the other end. Keep your core engaged as you move to ensure that this is a full-body workout. Repeat the side shuffles from end to end for 2-3 minutes.
9. Floating Bicycle Kicks
You’re going to need a few pool noodles for this low-impact exercise, so make sure you have those before getting started. Head into the deep end of your pool and loop two pool noodles behind your back, resting your outstretched arms on top for support. Lean back and lift your legs until your back is level with the top of the water, then move your legs as if you were riding a bicycle. Continue the floating bicycle kicks for 3-4 minutes.
10. Knee Raises
Stand against the pool wall in any area where the water does not rise above your chest. Keeping your left leg straight with your foot flat on the ground, lift your right knee as high as you can. Pause with your knee at the top for a moment before lowering your leg back to the ground. Repeat until you have completed 10 knee raises on that leg, then switch legs and complete 10 repetitions with the other leg. Try 3-4 sets on each leg.
Chicago Pool Maintenance Services
Which of these low-impact pool exercises are you most excited to try? Now that you are fully equipped for a powerful full-body workout in your swimming pool, you’re ready to make the most out of your investment. To keep your pool or spa in tip-top shape, consider opting for one of our customizable pool maintenance packages.
Contact us today to chat with a Chicago pool service expert about your unique needs!
