5 Great Pool Exercises to Get a Full-Body Workout

Are you looking for some unconventional HIIT workout with added resistance? Jump into the pool! You can effectively work on your speed, agility, and strength underwater – without swimming.

With these 5 swimming pool exercises, you’ll burn calories and turn fat into muscle. Are you ready for a cool summer shred? Let’s dive in!

Water Running

Also called aqua jogging, this movement gives you a high-intensity workout without hitting the hard ground as you run. For the best results, make sure that the water is a little below your neck. Maintain your form as you run. Keep your back straight, bend your arms, and ball your hands into fists. The movement is simple. Run as you would on the ground. Three 5-minute rounds would be enough to get the heart rate going.

Jump Squat with Push Plate

Hold a push plate from both sides. Extend your arms with your elbows slightly bent. Inhale deeply, hold your breath, and get into a squat position underwater. Stay in for 2 seconds, fight the water-resistance and jump out of the water as high as you can while keeping your arms straight. This exercise works on your hamstrings and glutes. 3 sets of 12 reps would be ideal. 

Water Crunches

Water is best for targeting your abs. It provides greater resistance and an extended range of motion. To get into the position, put your legs, from the knees up, on the pool deck. Lie flat in the water and submerge yourself. Engage your core muscles and pull your body out of the water. Use your abdominal muscles to lower your body back to the position. Perform 3 sets of 20 reps.

Leg Toner

To begin, keep your back with the pool wall. Extend your arms back and hold the corner of the pool. Now pull your legs up to the water surface. Keep them together until they’re in front of you. Then move them out in a V-posture. Do 20 reps for 3 sets. Keep your reps controlled and engage your glutes and core. 

Triceps Dips

Begin with sitting on the corner of the pool with your feet submerged into the water. Hold the edge firmly, face your fingers towards your body, keep your hands shoulder-width apart, and lower yourself. Keep your back straight and elbows narrow. Once you form a 90-degree angle with your arms, push through the water and back to the starting position. Perform 15 reps with 3 sets.

These exercises are easy, and you can perform them in your backyard pool conveniently. Don’t have a pool? No issue! 

Contact Perfect Pools. We are one of the leading pool design, renovation, and cleaning company in Sterling, Virginia. Our expert pool contractors will provide you with an affordable package.