Sculpt Your Body In The Pool! Water Workouts!

I LOVE to swim, but sometimes I get a little tired of just swimming lap after lap.  Here are some great pool workouts to try! These workouts are great for strong swimmers AND for those who don’t know their strokes!  You don’t have to be a star swimmer to get trim in the water.  It’s probably a good idea to at least be at a safe level of swimming 🙂 ! Water aerobics/workouts are great because they allow for a greater range of motion, which can majorly help with flexibility.  Water’s natural resistance helps us build greater muscle tone and endurance.  The coolness of the water, and lack of gravity create a comfortable environment… you barely even know you are working out.

Here Are Some Easy Workout Suggestions: (

  • Hold on to the side of the pool and work on kicking your legs – do flutter kicks and frog kicks.
  • You can also use the edge of the pool to keep your balance while doing leg lifts to work the muscles in your tummy, legs and bottom. On each leg, do 10 sets each of lifting your leg in front of you, to the side, and behind you.
  • Run in the water to increase your heart rate.
  • Tread water to improve your arm and leg strength.
  • Just for fun, try doing a handstand in the water – it’ll be much easier to stay balanced.
 Here Are Some More Intense Workouts:

TONING ARMS: Stand with the feet apart, arms extended straight in front of you holding a ball. Breathing rhythmically push the ball under the water, and swing it into a figure-of-eight pattern through the water. Feel the varying resistance on the arms and upper body. Move in as smooth a rhythm as you can making sure not to strain your shoulders or back. Try maintaining a sturdy balance and repeat 10 times.

JUMPING JACKS: This exercise will be greatly affected by your fitness level, so if you are a beginner do not get disappointed by the result. With practice however you will be able to perform this exercise. Start with your feet flat on the bottom of the pool and your arms relaxed by your sides. Bend your knees and spring up off the bottom of the pool as high as you can. As you jump, kick your legs out to the sides pointing your toes down and swinging your arms out to the side and up above your head so that your limbs form a star shape. Land with knees bent and feet apart . Once again jump up as high as you can and bring your feet back and together with arms by your sides. Repeat this procedure for 10 times.


WAIST TRIMMER: With your back against the poolside, arm along the edge for support, draw the knees to your chest. Extend your legs straight ahead. Inhaling, swing legs to your left and then to your right and back to the center. As you exhale move legs to front and withdraw to chest. Repeat this for 10 times. All through the motion keep your back pressed against the wall. View yourself as performing the Sitting Quadricep Stretch with both legs.

Tonga during humpback whale expedition aboard live-aboard dive boat NAI'A


Targets: Arms, back, chest, abs, butt, and hamstrings

  • In the deep end, tread water, making small circles with cupped hands, and lift right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds.
  • Switch legs quickly, bringing right leg down as you raise left leg, and hold for 5 seconds. Continue for 30 seconds, alternating sides.

Click Here For More Info And Video

Tip: Squeeze your glutes and quads to keep your legs straight.

Otter Roll

Targets: Back, abs, butt and legs

  • Hugging beach ball to chest, float on back, legs extended, feet together.
  • Roll toward left and over top of ball (like an otter spinning in the water), using entire body — shoulders, back, core, legs — to make a full revolution, returning to start. Take a breath. (Beginners can rock from side to side with head above water throughout.)
  • Continue for 30 seconds, alternating direction of roll.

Click Here For Info And Video!

Tip: Really drive your leading shoulder and hip into the water to get rolling.

Wave Maker

Targets: Back, abs, butt, and legs

  • Facing pool wall in chest-deep water, hold on to edge of pool deck with left hand and place right palm, fingers pointing down, against wall just below water line for stability.
  • Extend legs behind you at water level with both feet and knees together, then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet. Kick as hard and as fast as you can for 30 seconds, trying to make the biggest waves possible.

Click Here For Info And Video

Tip: If you can’t make waves for a full 30 seconds, don’t stop! Separate your legs and do flutter kicks.

Pike Scull

Targets: Abs, hips, and arms

  • Standing in shallow end of pool, simultaneously sit back into water, treading with hands by sides, and lift both legs together so that you fold at the hips (like a jackknife) and your body forms a wide V, with head and toes just above surface.
  • Maintaining V position, move cupped hands in small circles by hips to tread water and propel yourself forward (sculling) down length of pool for 30 seconds.

Click Here For Info And Video

Tip: If your toes start sinking under the water, widen the angle of the V and tighten your abs.

pike** If you don’t want to do a “structured” exercise, and just want to head to the pool for fun… as you swim pay attention when you kick or when you use your arms. You should feel resistance… play with this and create your own workout.


Leave a Reply

Your email address will not be published.