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Swimming Pool Exercise – Greater Sacramento Area

Published: Tuesday, May 15, 2012

Hey everybody! Though the weekend was good, it feels great to be back to work at Leisure Time. The rest of the week looks like good weather with 70-80’s in the early week with temperatures climbing to the 90’s late weekend. A perfect time to get into your swimming pool ready for the weekend sun!
So, today’s topic: Swimming Pool Exercises.

The weather is getting hotter and hotter and its becoming more difficult to get out and run, go to the gym, or just in general, move. A great way to beat the heat while still burning calories is to get in your swimming pool for a cool down and exercise.


Here are some great exercises to do in your swimming pool!

  • Do triceps dips: Use the swimming pool stairs and place your hands on the top step and your feet two or three steps below. Tone the backs of your arms by doing three sets of 15 to 20 reps.
  • Instead of chatting it up on a lounge chair with your best friend, talk while treading water. Just 10 minutes will burn 45 calories.
  • Swim over to the side of the swimming pool or hold onto some pool noodles and do kicks, just like when you were a kid. Focus on keeping your legs straight and alternately fluttering them like a synchronized swimmer, or move them at the same time like a mermaid. You’re sure to feel this in your quads and glutes.
  • While in waist-deep water, walk or jog around the pool. The water offers incredible resistance so although you may not move very fast, you’ll feel your legs and tush burning.
  • In waist- or shoulder-deep water, stand in one place and do side leg lifts to tone your outer thighs, knee lifts to work your quads, and heel lifts to target your calves. Get creative and do whatever exercises you do on dry land while in the swimming pool. Complete three sets of 15 to 20 reps for each exercise.
  • Before getting out to dry off, do two sets of 15 to 20 swimming pool push-ups on the edge of the pool. This exercise will tone your arms and upper back.
  • If you’d rather have someone else dictate your water workout, take a water aerobics class. You may be spending an hour with a gaggle of older ladies, but you’ll burn 236 calories doing it.
  • If these seem too structured, play a game of swimming pool water volleyball. All the jumping, diving, swimming, and spiking are sure to get your heart pumping.


Till’ next time!