Exercising in a pool can be an excellent and refreshing way to stay fit and active. The water’s unique properties offer several advantages that make it a great place for a workout:

  1. Low-Impact Exercise: Water provides buoyancy, reducing the impact on your joints and muscles. This makes pool workouts suitable for individuals with joint pain, arthritis, or those recovering from injuries.
  2. Resistance Training: Water adds resistance to movements, making your muscles work harder compared to exercises performed on land. It can help build strength and improve overall muscle tone.
  3. Enhanced Cardiovascular Fitness: Swimming and water aerobics can significantly improve cardiovascular health by increasing your heart rate and promoting better blood circulation.
  4. Full-Body Workout: Pool exercises engage various muscle groups, providing a well-rounded and effective workout for your entire body.
  5. Fun and Enjoyable: Exercising in the water can be a fun and enjoyable experience, making it easier to stay motivated and committed to your fitness routine.

Best Pool Exercises and How to Do Them:

Exercise 1: Pool Freestyle Swim


  • Stand in the pool’s shallow end, ensuring the water level reaches your chest.
  • Push off the pool wall and start swimming using the freestyle stroke, alternating your arms in a windmill motion.
  • Maintain a steady pace and proper breathing technique.
  • Swim to the other end of the pool and back.

Reps/Sets: Aim for 2-3 sets of 4-6 laps (to and fro).

Benefits: This exercise provides an excellent cardiovascular workout, strengthening the upper body, core, and improving overall endurance.

Exercise 2: Pool Breast Stroke


  • Stand in the pool with water up to your chest.
  • Perform the breaststroke by extending your arms forward, then pulling them back while simultaneously bending your knees and kicking your legs out and back together.
  • Repeat the motion, maintaining a steady rhythm.

Reps/Sets: Aim for 3 sets of 10-12 repetitions.

Benefits: The breaststroke works on the chest, back, shoulders, and legs, helping to improve posture and toning the upper and lower body.

Exercise 3: Pool Flutter Kicks


  • Hold onto the pool’s edge, with your body facing down and legs straight.
  • Perform flutter kicks by alternately kicking your legs up and down.
  • Keep your core engaged and maintain a controlled motion.

Reps/Sets: Perform 3 sets of 30-60 seconds.

Benefits: Flutter kicks target the lower abdominal muscles, hip flexors, and thighs, enhancing core strength and stability.

Exercise 4: Walking Lunges in the Pool


  • Stand in chest-deep water with your feet together.
  • Take a step forward with one leg and lower your body into a lunge position.
  • Push off the front foot and bring your back foot forward to perform another lunge on the opposite leg.
  • Continue walking forward, alternating lunges on each leg.

Reps/Sets: Do 3 sets of 10-12 lunges per leg.

Benefits: Walking lunges in the pool engage the quadriceps, hamstrings, glutes, and calf muscles, providing an excellent lower body workout while enjoying the water’s buoyancy.

Exercise 5: Water Aerobics Cross Country Skiing


  • Stand in chest-deep water, with your arms slightly bent and in front of you.
  • Jump slightly off the pool floor while moving your legs forward and backward in a cross-country skiing motion.
  • Simultaneously move your arms back and forth, opposite to your legs’ motion.

Reps/Sets: Perform 3 sets of 30-60 seconds.

Benefits: This water aerobics move offers a full-body workout, targeting the arms, shoulders, legs, and core, while also improving cardiovascular endurance.

Exercise 6: Pool Squats


  • Stand in waist-deep water with your feet shoulder-width apart.
  • Lower your body into a squat position by bending your knees, keeping your back straight.
  • Rise back up to the starting position.

Reps/Sets: Aim for 3 sets of 12-15 repetitions.

Benefits: Pool squats engage the quadriceps, hamstrings, glutes, and calves, providing an effective lower body workout with reduced impact on the joints.

Exercise 7: Pool Bicycle Crunches


  • Hold onto the pool’s edge with your body facing up and legs extended.
  • Bring your knees towards your chest, mimicking a cycling motion with your legs.
  • Simultaneously perform bicycle crunches by touching your opposite elbow to your knee as it comes close to your chest.

Reps/Sets: Perform 3 sets of 15-20 repetitions (each leg).

Benefits: Bicycle crunches in the pool target the abdominal muscles, obliques, and hip flexors, aiding in core strength and toning.

Exercise 8: Water Treading


  • Stand in shoulder-deep water, keeping your head above the surface.
  • Move your arms and legs in a circular motion to stay afloat, like treading water.

Reps/Sets: Aim for 3 sets of 1-2 minutes.

Benefits: Water treading is an excellent way to improve cardiovascular endurance and work the entire body.

Exercise 9: Pool Push-Ups


  • Stand facing the pool wall with your arms extended, palms flat against the wall at shoulder height.
  • Lean your body towards the wall, then push yourself back to the starting position.

Reps/Sets: Do 3 sets of 10-15 push-ups.

Benefits: Pool push-ups work on the chest, triceps, and shoulders, offering an upper body workout with reduced joint impact.

Remember to consult with a healthcare professional, such as an Occupational Therapist, before starting any new exercise routine, especially if you have pre-existing medical conditions or concerns.

Enjoy your pool workout, stay hydrated, and have fun while staying fit in the water!