Scroll Top

Swimming Pool

8 Great Swimming Pool
Exercises that workout
your entire body


Why not try water exercise if you’re seeking a change of pace from your typical workout routine? Water workouts can provide a wonderful full-body workout while avoiding some of the disadvantages of land-based exercises.

Plus, what could be more relaxing than being submerged in water while burning calories during the hot summer months? In the winter, a heated indoor pool can keep you warm no matter how chilly the weather is outside.

Here are eight swimming pool exercises that can engage the primary muscle groups in your body, as well as the benefits of water workouts.

What are the advantages of Swimming Pool Exercises?

Working out in the pool might make the same workouts you’d do on land more difficult because water provides more resistance than air.

The greater resistance can help you fully engage your muscles while also burning more calories in less time. Aquatic exercise provides a terrific cardiac workout while also improving your:

  • Strength
  • Endurance
  • Flexibility

Water’s buoyancy provides additional support for your muscles and joints. This allows you to work out harder while having less impact on your body than you would if you were exercising on land.

It’s especially beneficial for those with joint diseases like osteoarthritis and rheumatoid arthritis, according to Versus Arthritis.

It’s also a gentler kind of exercise for ladies who are pregnant or people who have:

Is there anything more you’ll need?

If you take an aquatic class in a fitness centre, or just do swimming pool exercises, the facility will almost certainly provide all of the necessary equipment. Water treadmills, ellipticals, and bikes may be available at some pools. Remember to bring the following items:
  • A towel
  • A swim cap
  • A pair of goggles
If you’re going to work out alone, you might want to invest in the following items:
  • Weights for the wrist or ankle. In the water, these strap-on weights can help you increase the resistance of your arm and leg movements. These can be found on the internet.
  • Dumbbells made of foam. When they’re dry, they’re light, but when they’re wet, they’re heavy. You may find them on the internet.
  • Resistance gloves or hand paddles. In the water, both sorts of equipment can help you improve your strength training. Hand paddles and resistance gloves are available for purchase online.
  • Kickboard. It lets you hang on and stay afloat while conducting core and lower body workouts, making it an excellent tool for numerous drills. You may find them on the internet.
  • A buoyancy belt is a device that helps you stay afloat. This will keep your head above water, allowing you to perform arm exercises without having to tread water. Look find one on the internet.

Swimming Pool Exercises for a total-body workout

1. Take a walk in the water

Walking in the water is a fantastic place to start because it allows you to get a sense of how you may create resistance. Water walking helps strengthen your arms, core, and lower body. Hand or ankle weights can be used to increase the intensity.

  1. Begin by walking in shallow water up to your waist.
  2. Instead of walking on your tiptoes, lengthen your spine and walk by putting pressure on your heel first, then your toes.
  3. Keep your arms in the water at your sides and move them as you walk.
  4. As you walk, engage your core and stand tall.
  5. Walk for another 5-10 minutes.

2. Arm raises in the water

This workout will help you improve your arm muscles. More resistance can be added by using foam dumbbells.

  1. Stand up to your shoulders in water.
  2. With your palms facing up, hold the dumbbells at your sides.
  3. As you lift your forearms to the height of the water, draw your elbows in close to your torso.
  4. Turn your palms down by rotating your wrists.
  5. Return your arms to the initial position by lowering them.
  6. For each exercise, perform 1-3 sets of 10-15 reps.

3. Arm lifts to the side

This upper-body exercise is also best done using foam dumbbells.

  1. Stand up to your shoulders in water.
  2. Dumbbells should be held at your sides.
  3. Raise your arms to the side until they’re level with your shoulders and the water.
  4. Return your arms to their natural positions at your sides.
  5. Perform 1-3 sets of 8-14 rep

4. Core & lower back wall glide

This exercise helps to boost your core and lower body muscles.

  1. Tuck your knees into your chest and press your feet onto the wall while holding on to the pool ledge.
  2. Push yourself away from the wall and float as far as you can on your back.
  3. Pull your knees toward your chest, press your feet to the pool’s floor, and sprint back to the wall.
  4. For a total of 5-10 minutes, repeat this exercise.

5. Jumping jacks are a great way to get your heart rate up

Jumping jacks train both your upper and lower body muscles. Wrist and ankle weights can be used to add resistance.

  1. Stand in the water, up to your chest.
  2. Begin by putting your feet together and keeping your arms at your sides.
  3. Jump by extending your legs and lifting your arms above your head at the same moment.
  4. Return to the beginning position with your feet together and arms at your sides by jumping once more.
  5. Perform 1-3 sets of 8-12 reps.

6. Core, low back, and legs

The core, low back, and legs are all worked out in this dynamic exercise.

  1. During this workout, keep your feet off the pool’s bottom.
  2. Your knees should be tucked into your chest.
  3. Extend your feet and legs in front of you and float flat on your back.
  4. Return your knees to your chest.
  5. Float on your stomach by pushing your legs out behind you.
  6. This is the first time you’ve done it. Perform 1-3 sets of 8-12 reps.

7. Extensions of the high-knee lift

These swimming pool exercises might help you improve your core and lower body muscles. Increase the challenge by adding ankle weights.

At waist height, stand in the water.

Lift your right leg, bending your knee until it is level with the water while engaging your core.

  1. For a few seconds, pause with your leg raised.
  2. Extend your leg straight out in front of you and hold it there for a few seconds.
  3. Slowly drop your leg while maintaining its straightness.
  4. Carry out the same motion with your left leg.
  5. Continue for another 5 to 10 minutes.

8. Kicking Legs

This workout engages the core and leg muscles. To make it more difficult, use ankle weights.

  1. Take hold of the pool ledge or a kickboard.
  2. Kick your legs
  3. Open and close your legs with a scissor kick.
  4. Kick your legs in a breaststroke motion.
  5. Then add dolphin kicks to the mix.
  6. Each kick should last 1-3 minutes.

Tips for exercising safely

  • When doing swimming pool exercises, you may sweat more than you expect, so stay hydrated by consuming plenty of fluids before and after your workout.
  • If you’re not a good swimmer, use floating gear such as a buoyancy belt or floatation vest.
  • Working out in a pool that is above 32°C (90°F)  is not recommended.

If you’re experiencing any of the following symptoms, you should stop exercising immediately:

  • Dizzy or lightheaded
  • Not being able to breathe
  • Nauseous
  • Weak or flimsy
  • Pain or pressure in your chest or upper body.


Swimming pool exercises are a great approach to improve your cardiovascular fitness while also strengthening your primary muscle groups. Anyone with joint problems or injuries, as well as those who are pregnant or have balance challenges, will benefit from pool exercises.

Before starting any new workout plan or if you have any health concerns, consult your doctor.