top of page

Pool Exercises: For a Full-Body Workout

Now that the warm weather is here, you can finally take a break from your usual workout routine; try diving into aquatic exercise. Water-based exercise is a great way to get a full-body workout with the bonus of feeling refreshed during the hot summer months. There are many benefits of water workouts without having the drawbacks of a land-based exercise.

What Are The Benefits of Pool Exercise?

Water has a heavier resistance than air which can make exercises typically done on land more challenging. Pool workouts are helpful for individuals that are undergoing joint conditions due to the decreases effect of gravity. There are also benefits for women who are pregnant, those of us who have osteoporosis, fibromyalgia, balance issues, and all sorts of injuries. It can even help you get a full workout while avoiding neck pain, shoulder pain, back pain, hip pain, sciatica pain or knee pain!

Do You Need Special Equipment?

If you are a part of an aquatic center, the facility will most likely give you any necessary equipment. Before going to these classes, remember to bring a towel, a swim cap, and a pair of goggles. If you chose to work out on your own, you might be interested in buying the next gear.

Wrist or ankle weights

Foam Dumbbells

Hand Paddles or Resistance Gloves


  • A kickboard is an excellent water tool and has lots of different uses for different drills. You can hold on to the board, stay afloat and do core and lower-body workouts. Check out this Kickboard!

Pool Exercises for a Full-Body Workout

Simply walking in water is a great way to start your journey in exercising in water. You can control exactly how much resistance you desire for yourself. Walking in water targets your arms, core, and lower body. If walking in water becomes less challenging, you can increase the resistance by incorporating hand and or ankle weights.

Begin by Walking in Water

  1. Start by walking in shallow water, approximately around waist height

  2. Elongate your spine, start walking by applying pressure through your heels, and then transfer the weight to your toes to challenge your leg strength.

  3. Have your arms at your side and move them as you walk (the farther you move your arms away from your body, the more difficult the movement will be!)

  4. While walking, tighten your core and make sure to stand tall... don't let the force of the water bend you backwards!

Water Arm Lifts

This arm workout will strengthen the muscles in your arms. For this workout, you will need foam dumbbells as they will add more resistance.

  1. Start by standing in water at shoulder height.

  2. Hold the dumbbells at your side (arms straight down against your body), palms facing up

  3. Bring your elbows close to your torso while lifting your forearms all the way up to the surface of the water.

  4. Now rotate your wrists to where your palms are facing down

  5. Lower your arms to the original start position.

Jumping Jacks

Jumping jacks are an excellent exercise as it works both your upper and lower body simultaneously. If your finding that this exercise is no longer challenging, consider adding strapon weights to increase the intensity.

  1. Start by standing water at chest level

  2. Have your arms at your side and your feet together

  3. While jumping, move your legs outward and bring your arms over your head

  4. Jump once again to return to your start position.

Leg Kicks

Leg kicks engage both legs and your core. To make the exercise more challenging, add ankle weights for more resistance.

  1. Start by holding the pool ledge or hold the kickboard, so you are belly down at the surface of the pool water.

  2. Begin to flutter your legs (kick up and down)

  3. Now, scissor-kick your legs open then closed

  4. Breaststroke kick with your legs and follow that with dolphin kicks

Safety Tips

1.) Drink lots of fluids before, during, and after your workout; you will sweat a lot more than you realize.

2.) If you are not a strong swimmer, we recommended using a flotation device for extra precaution.

3.) If you can, try to avoid working out in a pool that is over 90 degrees.

4.) Make sure to stop exercising if you feel the following;

-lightheaded or dizzy

-chest tightness and difficulty breathing

- nausea, feeling faint or weak.

Water workouts are an extremely effective way to boost cardio while strengthening core muscle groups in your body. If you have health concerns, remember to visit your primary care physician before doing any new exercise routine.

👉🏽👉🏽 Is there an ache or pain preventing you from working out the way you'd like?

If so, you may be interested in a Free 30-Min Discovery Session! During this session, you get a chance to tell us what you've been experiencing and ask us any questions you have. We will give you all the information you need to make the BEST decision for YOUR health. It is a no-obligation, no forms to sign, no credit card required, totally free consultation. This can be done Virtually or In Our Wyckoff, New Jersey Clinic...

If you have further questions regarding this blog post or other tips that can help you to relieve your pain, Contact Us at Skyline Physical Therapy located in Wyckoff, NJ or Call (201) 485-6114.

20 views0 comments

Recent Posts

See All


Tap To Call and Book Your Appointment

bottom of page