Going to the gym or running aren’t the only ways to work out. Being in the water is one of the most fun, healthy, and efficient ways to exercise. Exercises in pools, sometimes referred to as aquatic workouts, are an excellent way to increase cardiovascular fitness, strength, flexibility, and coordination while reducing physical stress.
Water workouts can help you achieve your fitness goals in a fun and encouraging setting, whether you’re recovering from an injury, managing joint pain, or just looking for a refreshing way to stay active.
In this blog post, we’ll go over eight effective pool exercises that you can perform in any pool. While some optional equipment can improve your results, no special equipment is needed.
Why Work Out in the Water?
Before diving into the exercises, here are some reasons why water workouts are so effective and widely recommended:
- Low-Impact: The buoyancy of water supports your body weight, reducing stress on joints, bones, and muscles.
- Resistance Training: Water provides natural resistance, enhancing muscle engagement without the need for weights.
- Improved Range of Motion: The water allows for greater flexibility and more fluid movements.
- Cardiovascular Boost: Aquatic exercises get your heart rate up, improving overall endurance and lung capacity.
- Cooling Environment: The water keeps your body cool, making workouts feel less exhausting—especially in warmer weather.
What You’ll Need
While most exercises can be done with just your body and the water, here are a few optional tools to make your workout more effective:
- Water dumbbells
- Kickboard
- Pool noodles
- Aqua gloves
- Water shoes (for better traction and comfort)
Now, let’s jump into the 8 best pool exercises for a full-body, low-impact workout.
1. Water Walking or Jogging
Great for: Warm-up, cardio, lower body
Start by walking or jogging through waist-to-chest-high water. Move forward and backward, lifting your knees and swinging your arms as you would on land. The resistance of the water will engage your core and legs more than regular walking.
How to do it:
- Walk for 3–5 minutes to warm up
- Increase pace to a light jog for 5–10 minutes
- Try intervals of fast and slow movement to vary intensity
Tip: The deeper the water, the harder the exercise becomes.
2. Leg Lifts and Kicks
Great for: Core, glutes, legs
Hold onto the pool wall with both hands and extend your legs behind or to the side. Perform controlled leg lifts, flutter kicks, or even breaststroke-style frog kicks.
How to do it:
- 10–15 leg lifts per leg (forward, backward, and sideways)
- 3 sets of flutter kicks (30 seconds each)
- Focus on squeezing your core and glutes
Tip: Add ankle weights or aqua fins for extra challenge.
3. Aqua Jumping Jacks
Great for: Full-body cardio, shoulders, and legs
Just like jumping jacks on land, but performed in water. Your arms and legs will face more resistance, making this a great cardio move.
How to do it:
- Start with 2 sets of 30 seconds
- Increase to 1–2 minutes over time
- Focus on full range of motion with arms and legs
Tip: Do them in chest-deep water for best resistance and safety.
4. Treading Water
Great for: Endurance, core strength, and coordination
Treading water is more than a survival skill—it’s an excellent full-body workout. You’ll engage your legs, arms, and core as you keep yourself afloat.
How to do it:
- Stay in the deep end of the pool
- Use a combination of scissor kicks and circular arm motions
- Tread water for 30 seconds to start, working up to several minutes
Tip: Stay upright, and keep your head above water with smooth, rhythmic movements.
5. Pool Planks
Great for: Core stability, shoulders
A pool plank uses a foam noodle or kickboard to simulate a land plank in the water, engaging your core while working against water resistance.
How to do it:
- Hold a pool noodle vertically with both hands in front of your chest
- Push it down into the water and lean your body forward, keeping your body straight from head to toe
- Hold for 15–30 seconds, repeat 3 times
Tip: The harder you push the noodle down, the more challenging the plank becomes.
6. Aqua Bicycle
Great for: Abs, hip flexors, legs
This exercise mimics cycling while floating in the water. It’s low-impact but can be an intense core and leg workout.
How to do it:
- Hold onto the pool wall or a floating bar
- Lean back slightly and “pedal” your legs in the water
- Continue for 1–2 minutes per set, 2–3 sets total
Tip: Engage your abs to stay upright and keep movement controlled.
7. Water Arm Curls and Presses
Great for: Arms, shoulders, upper back
Use water dumbbells or just your own arms to perform curls, shoulder presses, and rows. Water offers resistance in both directions of the movement.
How to do it:
- Bicep Curls: 3 sets of 12–15 reps
- Shoulder Press: 3 sets of 10–12 reps
- Upright Row: 3 sets of 10 reps
Tip: Perform these slowly to increase time under tension and muscle engagement.
8. Pool Squats and Lunges
Great for: Legs, glutes, balance
The buoyancy of water makes squats and lunges easier on the knees and back while still offering resistance for muscle strengthening.
How to do it:
- Stand in waist- to chest-deep water
- Perform regular squats (3 sets of 10–15 reps)
- Do forward or walking lunges (10 reps per leg, 3 sets)
Tip: Keep your heels grounded and focus on pushing up through your glutes.
Sample Beginner Pool Workout
Warm-up (5 minutes)
- Water walking
- Arm circles and leg swings
Main Set (20–30 minutes)
- Aqua jumping jacks – 1 min
- Pool squats – 3 sets of 12
- Water jogging – 2 min
- Arm curls – 2 sets of 15
- Leg lifts – 10 per leg
- Tread water – 30 seconds
- Bicycle kicks – 1 min
Cool Down (5–10 minutes)
- Gentle stretching in the water
- Slow water walking
- Deep breathing
Final Thoughts: Dive Into Fitness with Pool Workouts
Aquatic workouts offer a unique combination of resistance, cardiovascular challenge, and gentle joint support—making them ideal for people of all fitness levels. Whether you’re easing back into exercise, managing an injury, or just looking for a refreshing new routine, these pool exercises will leave you feeling stronger, healthier, and more energized.
So grab your swimsuit, hit the pool, and start making waves toward your fitness goals.