Splash into Fitness

10 Exercises You Can Do in the Pool

By Alexander Clabourne, RDN | Dietitian

Looking for some exercises that does not involve waking up early in the morning to try and avoid the summer heat? Look no further with these ten pool exercises! Exercising in the pool is a great way to stay cool during the summer, while also improving strength and cardiovascular health. What’s awesome about these exercises is they all can be done with minimal equipment; you just need yourself and the pool, but it can be handy to have some goggles too! Check out the following exercises to learn more!

Remember: Unless using an indoor pool, use plenty of sunscreen to prevent sunburn, even when cloudy outside. Also, drink plenty of water while exercising to stay hydrated. You can still sweat in the pool!

1. Front Crawl

Also known as free style, front crawl is a type of swimming stroke. This is an advanced swimming technique, but once learned, this exercise can take your fitness routine to the next level!  Check out the video tutorial below to learn how to do the front crawl correctly.

2. Breaststroke

Similar to front crawl, breaststroke is another swim stroke that you might find easier to do. What’s unique about this exercise is that it can be easier to swim with your head above the water. Tune into the video below to learn how to do this exercise.

3. Walking

This exercise is great for beginners. It comes with similar health benefits to walking on land, while adding extra resistance and taking stress off your joints. To perform this movement, simply walk back and forth across the shallow end of the pool.    

4. Treading

This exercise involves staying in place, while keeping your head above the water. If you are new to this exercise, start in the shallow end of the pool first before moving to the deep end. There are many ways to do this exercise so do whatever is easiest for you! Check out the video below to learn how!

5. Jumping Jacks

Perform this exercise like you would on land. Don’t worry if you can’t do as many as you can do on land. It’s supposed to be harder!

6. Kicking

For this exercise, hold onto the side of the pool and do a flutter kick to keep yourself afloat and flat across the surface of the pool. You can also do this exercise with a breaststroke kick.

7. Wall Push Offs

This is a fun one! To start, hold on to the side of the pool while placing both feet on the wall so that you are hanging off the edge. Tuck your knees into your chest, and when you are ready, push off and glide on your back. Jog/walk back to the edge and repeat.

8. High Knees

To perform this exercise, alternate between pushing off the bottom of the pool with your foot bringing your knee up as high as you can. You can stay in place or do this exercise across the shallow end of the pool.

9. Dips/Pushups

This exercise is effective for building upper body strength. If you can’t do the dips, pushups in the pool can be an easier alternative. Start in the pool by placing both of your hands on the edge of the pool a little bit wider than shoulder width apart. While at an angle, lower your chest as far as you can and push back up. Watch the video below for step by step instructions.

10. Lateral Arm Raises

This exercise can help strengthen your shoulders. Start with your shoulders below the water with your hands placed at your side. Slowly raise your hands up out to the side until they reach the surface of the water like a cross. Slowly lower your arms back down to your sides to repeat the movement. You can also do this exercise with your arms bent at 90 degrees to make it easier.