10 Effective Pool Exercises for a Full-Body Workout

Mark Larm Jul 23, 2023
27 People Read
Aqua aerobics and water exercises

10 Effective Pool Exercises for a Full-Body Workout

When it comes to fitness, the pool is often underestimated as a place for serious workouts. But the truth is, the pool offers a fantastic opportunity for a full-body workout that’s easy on the joints and challenging for the muscles. So, if you’re looking to beat the heat while getting fit, jump into the water and dive into these ten effective pool exercises that will leave you feeling refreshed and energized! Number 10 is a surprise I designed after almost 20 years in the pool cleaning business to help me stay in shape and make cleaning pools fun, so if you hate cleaning your pool then click on the link at the bottom to watch a YouTube video I made just for you.

  1. Water Jogging

Swap your regular jogging shoes for the pool and experience a low-impact, high-intensity workout. Simply jog in place or move forward and backward in the water while maintaining an upright posture, don’t forget to keep your hands low and swing them hard. The water’s resistance engages your leg muscles and core, providing a fantastic cardio session without stressing your joints.

  1. Flutter Kicks

Get ready to feel the burn in your lower abs and legs with flutter kicks. Hold onto the pool’s edge, kick your legs alternately, and keep them as straight as possible. Control your movements to maximize the challenge and make the most out of this killer core exercise.

  1. Water Lunges

Lunges are excellent for toning the legs and glutes, and if doing them on dry land scares you you’ll become a master in the water. Stand in chest-deep water and step forward into a lunge position, ensuring your front knee doesn’t extend past your toes. Push off the front foot to return to the starting position and repeat on the other leg.

  1. Water Bicycle Crunches

Get those abs working with water bicycle crunches. Sit on the edge of the pool and lean back slightly, lifting your legs off the floor. Bring your right knee towards your chest while extending the left leg out straight, mimicking a bicycle motion. Alternate sides for a fantastic core workout. 

  1. Pool Side Leg Lifts

Tone and strengthen your outer thighs and hips with side leg lifts. Stand next to the pool wall, holding onto the edge with one-hand support. Lift your outer leg out to the side as high as possible and lower it back down with control. Repeat on both sides to work both legs evenly.

  1. Treading Water

Treading water may seem like child’s play, but it’s an excellent full-body workout. Keep yourself afloat in the deep end by moving your arms and legs in circular or scissor-like motions. Not only does it engage your muscles, but it’s also a valuable skill for water safety.  

  1. Pool Noodle Crunches

Enhance your abdominal workout with pool noodle crunches. Sit on the noodle like it’s a saddle, and lean back slightly to engage your core. Perform crunches by contracting your abs and lifting your chest towards your knees. You'll feel the burn while enjoying a leisurely float in the water.

  1. Swim Sprints

Don’t think I forgot about good old-fashioned swim sprints! Choose a distance, whether it’s the length of the pool or a certain number of strokes, and race yourself against the clock. Swim as fast as you can, rest for a moment, and then repeat. Swim sprints provide an excellent cardiovascular workout while targeting various muscle groups. 

  1. Foam Resistance Training 

More commonly known as “Water Aerobics” and often used for “Aqua Therapy,” you get a set of high-density foam Dumbbells which can include a swim belt and a kickboard. Water adds resistance and the foam dumbbells add a second layer of resistance creating a great range of workouts.  I recommend starting with the foam set that comes with over a dozen different workouts along with video training. 

  1. Netting and Brushing

Yes, you read that right, netting and brushing your pool. After almost two decades in the pool cleaning industry, I’ve learned how to add water resistance to my daily routine to stay fit. People that have had a hard time keeping their pool clean usually don’t scrub the sides enough. Once you add this to a routine or two to three times a week the algae will never get a foothold.  Now let’s get to it. Set the stage to make it fun, crank up your favorite exercise music and put on your loudest Hawaiian shirt. Take long, complete strokes when brushing the pool walls and add a deep knee bend into it. You can also go around the pool to the left with full body strokes engaging your abs as you make full extensions then go around to the right creating a great ab burn. Keep a good rhythm going and don’t forget to brush down the steps. Check out my YouTube video at PoolFitness.

The pool isn’t just for relaxing; it’s a fantastic place to get in shape and achieve a full-body workout. Whether you’re an experienced swimmer or a complete novice, these ten effective pool exercises will help you improve your fitness level while keeping cool. So, the next time you head to the pool, leave the lounging to others and make a splash with these invigorating exercises! 

Don’t forget to browse around the website under Pool Toys; Fitness & Patio to see links to all you need for your “Pool Fitness Fun.” You may also want to add an outdoor shower to your list of "must haves" for those days you workout at the gym and want to come home and jump in your refreshing pool.