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5 Pool Exercises That Will Change Your Fitness

Now that summer is here, you may be looking for an effective workout that won’t make you sweat in the summer heat. Luckily, there are several pool exercises you can take advantage of that will keep you in shape and give you the energy you need to complete necessary tasks throughout the day. If you don’t have a pool get one. Whether you want to exercise in inground swimming pools in Maryland or a neighborhood pool in Florida the exercises are the same. Exercising in the water lowers the impact of your workouts, so you won’t put as much stress on your joints. Here are five pool exercises you can start incorporating into your routine.


Stand at the side of the pool and sweep your hands back and forth in the water. At the same time, run your legs up the side of the pool and back down to the base of the pool. Do four “spidermans” and alternate your starting leg each time you walk up the wall.

Aqua Teaser

In the shallow end of the pool, sit back in the water and tread the water with your hands at your sides. Lift your legs together so that your body is in the shape of a V. Your head and toes should be just above the water’s surface. Bring your legs to your chest then return them to the V position. Do between 15 and 20 reps and continue treading the water for at least one minute.

Water Taxi

You’ll need a kick board for this exercise. Sit on the kick board and bring your knees together; your legs should be dangling or skimming the base of the pool. Stretch your arms in front of you. Your palms should be facing away from each other — move your arms as if you’re doing a breaststroke. Move across the pool for 30 seconds, then change directions. Be sure to squeeze your shoulder blades during the exercise to tone your back and arm muscles.

Arm Raises

For this workout, you can add resistance by wearing webbed gloves or arm paddles. Bend your elbows at a 90-degree angle. Raise and lower your elbows toward the surface of the water while your elbows are still bent at 90 degrees. Repeat this exercise for 3 sets of 10.

Knee Lift

For this exercise, you’ll need to stand against the wall pool with your feet flat on the floor. Lift one leg up at the knees as if you’re marching in place. Straighten your lifted left, then bend at the knee. Do this 10 times in a row before switching legs. If you want a more challenging workout, do this workout without standing against the pool wall. This exercise strengthens your core and thigh muscles.

Whether you’re accustomed to swimming or want to get a pool for your home so you can become more familiar with water exercises, these pool workouts can assist you in spending more time with loved ones sticking to your health and wellness goals.