Exercising underwater has many health benefits. Not only does it protect your joints from the impact of traditional exercises, but the extra resistance offered by the water intensifies the moves.
So, if you’re ready to receive maximum results from your workout, check out our best five swim spa exercises.
Best 5 Swim Spa Exercises You Can Try Today
Let’s start with the most basic spa exercise…
Jogging in your swim spa can help you to burn a lot of calories. In fact, jogging with water resistance burns more calories than jogging on a treadmill or in the park. As an added bonus, aquatic jogging eliminates the strain on your hips, knees, and ankles due to the buoyancy of the water.
To really get the most out of jogging, try incorporating the HIIT methodology. Also known as high-intensity interval training, this form of spa exercise is an extremely effective way to improve your fitness.
As you alternate quick jogging with slow marching, be sure to pump your arms in time with your leg movements. Your heart will work hard to adjust to the different levels, burning far more calories than you would at a steady pace. There’s a science to back up this method of training too.
Researchers from Colorado State University have found that HIIT helps your body to burn calories throughout the course of the day, long after the workout has ended. On average, people who perform HIIT burn an extra 226 calories.
The best part about jogging in a swim spa is that you can utilize the high-powered jet system found at the far end of the spa. Turn it on, and you can run against the flow of the water. Mix it up by dropping down and swimming a lap or two, then stand up and continue jogging.
Done underwater, squats are an ideal way to raise your heart rate while strengthening your thighs, glutes, and core.
- Plant your feet firmly on the bottom of your swim spa, shoulder-width apart.
- Then, bending your knees, drop your bottom back as if you were going to sit down on a chair.
- You can hold your arms at your waist, hands on your hips if you’re a beginner.
- For a more advanced squat, take the move deep and raise your arms in front of you without lifting them out of the water.
- As you stand up, allow your arms to slowly drop back to your sides.
- Work your way up to three sets of 10 to 15 repetitions.
- For added intensity, drop into a squat and pulse.
- Simply hold the seated squat position and pulse up and down a few inches for a count of 10.
- Pulsing squats burn more calories by upping the intensity level.
3. Lower Ab Crunches
If you’re looking to strengthen your abdominal muscles, this is the swim spa exercise for you.
- Sit facing the center of your swim spa with your legs out in front of you.
- Place your arms at your sides, resting your hands on the bottom of the spa.
- Once you’re properly aligned, bring your knees into your chest and then use your ab muscles to extend your legs in front of you.
- Focus on keeping your back straight and shoulders relaxed, and don’t allow your legs to touch the bottom of the spa.
- Breathing properly will help you with this advanced exercise.
- Be sure to inhale when you pull your knees into your chest and exhale when you push your legs back out.
- Work up to doing three sets of 20 repetitions.
4. Leg Raises
Underwater leg raises combine cardio and strength training for phenomenal results. While this spa exercise tones your legs and backside, it also elevates your heart rate, enabling you to burn a lot of calories.
- Stand where you can hold onto the edge of your spa with both hands.
- Then raise one leg up behind you as high as you can and give your glutes a squeeze at the top.
- Start with one set of 10 for each leg and work up to three sets on each side.
5. Jump With Knee Tuck
This is a great spa exercise for getting your heart pumping.
- Stand in the deepest part of your swim spa or until the water is up to your shoulders.
- Stand comfortably with your legs shoulder-width apart and then simply do a series of jumps, tucking your knees up toward your chest.
- Use your arms for balance and stability.
National Pools & Spas
If you’re ready to take your fitness to the next level, get in touch with us at National Pools & Spas. With an extensive line of ATV swim spas, we can help you find the model that’s right for you.
We have a large selection of hot tubs and swim spas at our three New Jersey locations, so drop in for a visit. One of our experts would be happy to help you find the swim spa of your dreams.