The Best 8 Pool Exercises for a Full-Body Workout

The Best 8 Pool Exercises for a Full-Body Workout

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The Best 8 Pool Exercises for a Full-Body Workout

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The Best 8 Pool Exercises for a Full-Body Workout

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The Best 8 Pool Exercises for a Full-Body Workout

If you want a break from your regular fitness routine, why not dive into aquatic exercise?

Exercising in water can provide a great full-body workout without some drawbacks of land-based exercises.

Plus, what could be much more stimulating in the sticky summer months than being immersed in water while you’re burning calories?

And, in winter, a heat indoor swimming pool can keep you cozy no matter how chilly it is outdoors.

Here is a look at the strong point of water workouts, along with eight pool exercises that can work the major muscle groups in your body.

What are the benefits of pool exercises?

Because water gives heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water.

The heavy resistance can engage your muscles more fully & also help you burn more calories in a minimum amount of time.

Aquatic exercise allows you to get a good cardio workout, while also increasing your:




The lightness of water also provides extra support for your muscles and joints.

This lets you work out harder while putting less effect on your body than you would on land.

According to the Centers for Disease Control & Prevention (CDC)Trusted Source, it is especially helpful for people who have joint conditions, such as osteoarthritis and rheumatoid arthritis.

It is also an easy form of exercise for pregnant women and people who have:



♦balance issues

♦joint injuries

Do you need any special equipment?

If you be at an aquatic class at a fitness center, the facility will likely provide any equipment that you need.

Some pools can even have water treadmills, ellipticals, & bikes. Remember to bring:

♦a towel

♦swim cap

♦a pair of goggles

If you’re going to work out on your own, you may want to buy some following gear:

Wrist or ankle weights. These strap-on weights can raise the resistance of your arm & leg movements in the water. Find these online.

Foam dumbbells. Flimsy weight when dry, they become heavy when you put them in water. Shop for them online.

Hand paddles/resistance gloves. Both types of gadgets can raise your strength training in water. Check out hand paddles and resistance gloves online.

Kickboard. A good aid for many drills, it allows you to hold on & stay afloat while doing core & lower body workouts. Find them online.

Buoyancy belt. This can keep your face up above water so that you can do arm exercises without treading water. Shop for one online.

The Best 8 Pool Exercises for a Full-Body Workout

1. Walk in water.

Walking in water is a fine exercise to start off with as it helps you get a feeling for how you can create resistance. Walking in water can target your hands, core, & lower body. You can raise the intensity by using hand/ankle weights.

◊ Start off walking in superficial water, around waist height.

◊ Enlarge your spine & walk by putting pressure on your heel first and then your toes, instead of walking on your tiptoes.

◊ Keep your hands at your side, in the water, and move them as you walk.

◊ Capture your core & stand tall as you walk.

◊ Continue walking for 5-10 minutes.

The Best 8 Pool Exercises for a Full-Body Workout

2. Water arm lifts.

This exercise will help brace the muscles in your hands. Using foam dumbbells will help add more resistance.

◊ Stand in the water up to your shoulders.
Grasp the dumbbells at your side, with your palms facing up.

◊ Raffle your elbows in close to your torso as you lift your forearms to the height of the water.

◊ Revolve your wrists to turn your palms face down.

◊ Lower your arms back to the starting position.

◊ Do one-three sets of ten-fifteen reps for each exercise.

The Best 8 Pool Exercises for a Full-Body Workout

3. Lateral arm lifts.

This exercise, which preys your upper body, is also best done with foam dumbbells.

◊ Stand in the water up to your shoulders.

◊ Grasp the dumbbells at your side.

◊ Raise your hands to the side until they are level with the water and your shoulders.

◊ Lower your arms back down to your sides.

◊ Do 1-3 sets of 8-14 repetitions.

4. Back wall glide.

This exercise helps to activate the muscles in your core & lower body.

◊ Grasp onto the pool ledge, tuck your knees into your chest, & press your feet into the wall.

◊ Take off from the wall & float on your back as far as you can.

◊ Sweep 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.

5. Jumping jacks.

Jumping jacks work the muscles in both your upper & lower body. You can add resistance with wrist & ankle weights.

◊ Stand in the water at chest level.

◊ Begin with your feet together & your arms at your side.

◊ Jump by moving your legs outward &, at the same time, bringing your arms over your head.

◊ Jump once more to return to the starting position with your feet together & your arms at your side.

◊ Do 1-3 sets of 8-12 repetitions.

6. Leg shoots.

This energetic exercise works your core, low back, & legs.

◊ Keep your feet off the base of the pool during this exercise.

◊ Tuck your knees into your chest.

◊ Extreme press your feet & legs out in front & float flat on your back.

◊ Draw your knees back into your chest.

◊ Press your legs out in the back of you so you are floating on your stomach.

◊ This is 1 repetition. Do 1-3 sets of 8-12 repetitions.

7. High-knee lift extensions.

This exercise can temper the muscles in your core and lower body. Add ankle weights to increase the difficulty.

◊ Stand in the water at waist height.

◊ Capture your core as you lift your right leg, bending your knee until your leg is level with the water.

◊ Syop with your leg lifted for a few seconds.

◊ Enlarge your leg straight & hold this position for a few seconds.

◊ Slowly lower your leg down, keeping it straight.

◊ Repeat this move with your left leg.

◊ Continue for 5-10 minutes.

8. Leg kicks.

This exercise works the muscles in your core & legs. Use ankle weights to make it more challenging.

◊ Grasp onto the pool ledge or hold a kickboard.

◊ Flutter-kick your legs.

◊ Scissor-kick your legs open and closed.

◊ Do a breaststroke kick with your legs.

◊ Follow with dolphin kicks.

◊ Do each kick for 1-3 minutes.

Safety tips

♦You can sweat more than you realize when you are working out in the water, so stay hydrated by drinking plenty of fluids before and after you work out.

♦Use a flotation device if you’re not a strong swimmer, like a buoyancy belt or flotation vest.

♦Avoid working out in a pool that’s heated above 90 °F (32 °C).

Stop exercising if you feel:

♦lightheaded or dizzy

♦unable to breathe


♦faint or weak

♦pain/pressure in your chest / upper body

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The bottom line

Water workouts are an effective way to improve your cardio fitness while also strengthening the major muscle groups in your body.

Pool exercises are mainly helpful for anyone with joint issues/injuries, as well as those who are pregnant / have balance trouble.

Talk to your doctor before beginning any new exercise routine, / if you have any health concerns.

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23 Replies to “The Best 8 Pool Exercises for a Full-Body Workout”

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