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5 Pool Exercises for a Full Body Workout In the Water


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Are you wondering about breaking out of your regular fitness routine? Several people struggle to find a unique full-body workout to integrate into their busy life. Why not dive into aquatic exercises? You might have noticed that people incorporate pool exercises into their fitness regime. Water exercises provide more benefits than land-based exercises.

For instance, swimming is an excellent cardiovascular exercise that works every muscle in the body. You may have tried swimming to prevent the effects of aging, particularly on the brain.

Swimming is a wise choice when it comes to cardiovascular endurance. It burns a large number of calories and boosts cognition and brain health. So, what could be more refreshing in the sticky summer month than being immersed in water? And, in winter, a heated indoor pool can keep you comfortable.

Let us discuss more pool exercises and how it works on major muscle groups!

Benefits of Pool Exercises

You might be familiar that water provides more resistance than air. Working out in the pool can make the same exercises more challenging than you do on the land.

You can engage your muscles more fully due to heavier resistance. Also, it allows you to burn more calories in a shorter time.

A great aquatic cardio workout also increases your:

  • Strength
  • Endurance
  • Flexibility

Additionally, the buoyancy of the water will provide extra support to your joints and muscles. That allows you to work out harder without putting a high impact on your body. The Center for Disease Control and Prevention has told that swimming is helpful for people with joint conditions, such as:

  • Osteoporosis
  • Fibromyalgia
  • Balance issue
  • Joint issues

Get ready to prevent or improve many chronic conditions through pool exercises!

Equipment for Pool Exercises


Before integrating pool exercises, you might be thinking of essential equipment. Generally, aquatic classes at the fitness center contain all the necessary equipment. For example, fitness centers offering aquatic exercises contain

  • Water treadmill
  • Ellipitacles
  • Bikes

However, you must bring a towel, swim cap, and pair of google if you are going to work out in a pool. If you want to try other workouts, you want to buy some of the below gears:

  • Wrist or ankle weights
  • Foam dumbells
  • Hand paddles
  • Resistance gloves
  • Kickboards
  • Buoyancy belt

If you are a beginner, be sure to consult your fitness trainer before jumping into the pool.

Also, Read–Wearable Weights

Pool Exercises to Improve Your Endurance

For the following pool exercises, you’ll need a kickboard. You might want to use some Googles, a comfortable swimsuit, and some foam ankle and wrist weights to increase the intensity of your workout.

Here are a few pool exercises that you can try:


If you are in a pool of waist to chest high, try walking or jogging. It will provide resistance and increase your heart rate while being low impact. You can add wrist or ankle weights to add more resistance.

  • Walk or jog in shallow water, ideally at the same height as your waist.
  • Walk heel to toe in the water with long strides, keeping your arms at your sides in the water and pumping them.
  • Do not crouch or bend your back. Engage your core and focus on a long, upright position for your upper body.
  • Continue walking for 10 minutes.

Here is another pool exercise that you can try back wall glide. This exercise helps you activate the muscles in your core and lower body.

  • Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall.
  • Push off from the wall and float on your back as far as you can.
  • Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall.
  • Continue this exercise for 5-10 minutes.

One of the best pool exercises to improve flexibility and endurance is jumping jacks. Jumping jacks in the pool is a low-impact exercise but provides more resistance than air.

Here is how you can increase your heart rate and boost endurance:

  • Stand in the pool with your feet hip-width apart and your arms at your sides.
  • Raise your arms horizontally and over your head while simultaneously jumping your feet out to the sides.
  • Reverse the movement by bringing your limbs back to midline.
  • Perform 15 to 20 reps.

Burpees are a fantastic cardio exercise on dry land, but the pool adds resistance to your lower body. Add ankle weights for more of a challenge.

  • Grip your hands on the edge of the pool and lift your body to form a straight line.
  • Pull one knee toward your chest, then switch with the other as fast as you can.
  • Try 20 to 40 repetitions.

Are you thinking of buying a hacky sack for this pool exercise? Generally, there is no need for a hacky sack for this pool version. You will get your blood pumping in no time while boosting your coordination.

  • Stand in the pool at chest height. Lift your right leg with a bent knee, rotate your hip open, and bring your foot up and inward.
  • Now diagonally reach your hand down to tap your right foot.
  • Lift your opposite leg and reverse the movement simultaneously.
  • Continue switching, tapping each foot.
  • Try 20 to 30 reps.

Also, Read – Yoga and Cross-Training

Safety Tips for Pool Exercises

If you have decided to perform pool exercises, consider these safety tips. Be sure to have a basic level of swimming ability before attempting to swim.

Stop exercising if you feel:

  • lightheaded or dizzy
  • unable to breathe
  • nauseous
  • faint or weak
  • pain or pressure in your chest or upper body

Stay hydrated and don’t dive into shallow water!

The Bottom Line – Pool Exercises

If you want to break out of your usual workout routine, incorporate something exciting. Pool exercises are best whether you have joint issues or injuries as it does not put stress on your joints.

Also, consult your healthcare professional when starting a new exercise.

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