Just Add Water! 5 Toning Pool Exercises

Here. We. Go. It’s pool season.  There’s nothing quite like a splash in the water on a hot summer day.  Sure a pool is great for cooling off and having fun, but it’s also a great place to break a sweat. I know what you’re thinking, jumping in the pool for a workout is a senior citizens thing, but it’s not.  In fact, professional athletes like pro volleyball player Gabby Reece and 11x world surfing champion Kelly Slater, regularly swap their gym time for the benefits of working out in the water.

The pool works your strength, conditioning, and balance but without the wear and tear on our joints that you get on land.  Here are 5 fabulous moves that you can do while hanging in the pool!

The Cannonball.  Works the abs, hips, and legs

Float in deep water with a noodle wrapped around upper back and under arms, hands on either end. Extend legs toward pool bottom, feet together, toes pointed. Engage abs and raise knees toward chest. Hold for two seconds, then straighten legs for one rep. Do 20 reps.

The Knee Tuck.  Works the abs and butt

Stand 2 feet away from the side of pool, feet hip-width apart and hands resting on the wall. Draw left knee into chest, rounding back and contracting abs. Extend leg behind you, squeezing through glutes. Continue for 30 seconds. Switch legs, and repeat for 30 seconds to complete 1 set. Do 3 sets.

Leg Sweep. Works abs, butt, and legs

Stand with left hand on the pool edge, right hand extended overhead. Sweep right leg forward to belly height, then sweep it behind you, squeezing glutes. Continue for 30 seconds. Switch legs, and repeat for 30 seconds to complete 1 set. Do 3 sets.

Liquid Lunge. Works arms, chest, back, butt, and legs

Stand with feet hip-width apart in chest-deep water and hold one end of noodle in each hand, arms extended in front of you underwater, noodle bent into a U. Push noodle toward pool bottom as you lift left leg and step over noodle into a lunge. Step back to start. Repeat on opposite side for one rep. Do 10 reps.

The Water Run.  Works abs, arms, and legs

Keeping abdominals tight, run from one side of the pool to the other. Swing arms powerfully through water and lift knees high toward chest. Continue for 1 minute to complete 1 set. Do 3 sets.

If you’re new to the water workout the best way to get the most out of your workout is to:

  1. Start with a 2-minute warm-up of treading water or easy swimming.
  2. Start each move by tightening your abs to keep your balance.
  3. Get that heart rate up by moving quickly, but don’t go so fast that you lose form.
  4. Blast some summer pool toons, it’ll motivate you to push harder.
  5. Cool down with 2 minutes of full-body stretching.