10 Exercises to do in Your Pool Without Equipment
July 15, 2022Back to All Posts
Summer is heating up, and as the temperatures rise you may be trying to find any and every reason to head to the pool to cool off. While there are few things more satisfying than lounging poolside on a sunny afternoon, what if you could use your time more efficiently and get a good workout in while cooling off?
As it turns out, pools are a great place to work up a “sweat” and get your heart rate up without the heavy impact and strain exercises in a gym or on pavement might have on your body. The added resistance of moving your body through water helps tone muscle and burn fat, and this can all be done in the comfort of your temperature-regulated pool.
Below are 10 exercises to try out this summer in your pool, and each one has the added benefit of needing no equipment. Just you, your swimsuit, and probably some sunscreen.
1. Water Walking or Jogging
This exercise is great for those who normally enjoy a good outdoor run but may suffer from the constant knee and hip strain the impact of running can have. Try walking back and forth across the pool for some low-impact, high-efficiency cardio. For an even greater challenge, head to the deeper end of the pool for a jog. Move your body as you normally would on the sidewalk and feel your heart rate pick up with each step.
2. Lateral Hops
Lateral hops are a great exercise to work your legs, glutes, and core. Using a lane line at the bottom of the pool, keep your knees together as you jump up and over the line. For a little more stability, you can keep your arms out on either side of you, or hold onto the edge. For more of a challenge, try to keep your arms by your side.
3. Flutter Kick
Flutter kick is a great way to get your heart rate up and get a full-body workout at the same time. Using either the edge of the pool or a step, place both hands for balance and allow your body to float behind you. Kick your feet up and down, making sure you’re moving from the hips and not just your knees in order to work all of the muscles in your legs.
4. Arm Raises
Tighten and tone those arms with this simple movement. Stand with your core tight and arms at your side. Raise your arms up until they reach the surface of the water, then lower them back to your side using just the muscles in your shoulders and upper back.
Get the six-pack without setting foot in a gym. With your back against the wall of the pool and your arms holding onto either side, allow your body to float to the surface and begin crunching your knees in towards your chest. Fully extend your legs out straight before repeating the same movement.
6. Lateral Leg Raises
Standing up straight in the water, lift one leg out laterally as the other foot stays planted on the floor. Keep your hands on your hips for added stability as you squeeze your glutes and quads to bring the lifted leg back down to the floor. Repeat for 10 reps on one leg before switching to the other.
7. Front Leg Raises
Using the same setup as the lateral leg raises, lift one leg up out in front of your body and lower back down to meet the other foot that remains planted on the floor. Keep your core tight and squeeze through your glutes to isolate your leg muscles and maximize your workout.
8. Leg Swings
With your back to the wall of the pool and arms outstretched laterally, keep your legs together as you allow them to float up to the surface on your right side. Squeezing your core, glutes, and quads, bring both legs back down so you’re upright in the water before switching sides.
9. Squat Jumps
Standing with your feet shoulder-width apart, squat down deep into the water and explode up as high as you can. Push through your heels to maximize the work for your glutes and focus on making it a powerful, purposeful jump to get your heart pumping and legs burning.
With your back against the wall and arms holding on to either side of the edge, allow your hips to float to the surface. Pull one leg in towards your chest as the other stays outstretched and alternate legs in the same motion as peddling your bike.
Beat the Heat and Get Fit
There is more than one way to get fit for summer, and our favorite happens to be outdoors while cooling off in the pool. As a resident at Christopher Todd Communities, you could have access to a community pool as a part of our amenities that accompany our build-to-rent properties, making it that much easier and more convenient to stay cool and fit during the hot summer months.