Boost Fitness Goals with Pool Exercises

Swimming pools are a fantastic addition to any home not only because of all the water fun and amazing aesthetic it adds to the backyard. They also hold many advantages, including those related to your health! Swimming can have you burn calories and build strength, and there are many more pool exercises you can do other than doing the freestyle.

pool exercises

So, what are these exercises for the pool that you can do? Here are swimming pool workouts for anyone and everyone!


Fun Pool Exercises to Try

Whether you want to lose weight, increase mobility, improve your strength, or want to maintain your physique and optimize your health, you can make the most out of your investment with a good swimming pools exercise. That’s because swimming pool exercises can improve one’s agility, balance, cardio fitness, flexibility, strength, and endurance.

Furthermore, many people can benefit from swimming pool exercises compared to working out on land, such as those who experience:

  • Arthritis or rheumatoid conditions like lupus
  • Back pain
  • Joint replacements
  • Weakness
  • Fibromyalgia
  • Neurological conditions
  • Balance problems
  • Joint or muscle pain
  • Children with developmental disorders

So, what are the workouts to do in the pool? Consider adding these best swimming pool exercises that you can start adding to your daily routine:


Swimming Laps

pool exercises

Swimming laps is one of the best swimming pool exercises and a very common one at that. It’s a beneficial workout as it will work every muscle of the body, from the arms and legs to your back and stomach. Other than building strength, this swimming pool exercise also enhances your endurance.

When swimming laps, take things slow and take your time. Either you prioritize your distance by swimming as many laps as possible or do sprint laps, which is to swim as quickly as possible. Just make sure that you warm up effectively and swim slow, normal laps before you try sprinting.


Bicycle Kicks

Bicycle kicks aren’t just an ab workout on land, but they make fun exercises in the pool. In fact, they might even be more effective in water. Bicycle kicks will work your core, shoulders, and legs at the same time. It’s also a very easy exercise you can add to any swimming pool workouts!

To do this, lean against the side of the shallow area of your pool, facing away from the edge. Then, place your elbows on the edge and lift your legs. Bend your knees and start kicking in circular movements, as if you were riding a bike. Repeat for as many reps as possible.


Flutter Kicks

Flutter kicks are another fun exercise similar to bicycle kicks, but they will be done the other way around.

To do these exercises for the pool, hold onto the ledge of the pool and face the edge, kicking your legs so your body stays afloat. Kick quickly without lifting your legs out of the water. Increase your heart rate and make it a cardio swimming pool exercise by kicking from your hips rather than the knees.


Arm Raises

You can even isolate your arms when exercising in the pool. To do arm raises, stand in the water deep enough for you to submerge your shoulders. You can use webbed gloves or arm paddles for added resistance (this is optional).

Start the exercise by holding your arms at your sides, then bend your elbows to 90 degrees. Keep those elbows bent and your shoulders down as you raise your arms outward toward the surface. Bring them back to your sides slowly. Repeat this exercise at your desired number of reps and sets.

Add more of a challenge by standing on one leg, which helps improve your balance!



Pushups aren’t as difficult to do in the water compared to land. Stand in the water at arm’s length from the edge, hands shoulder-width apart. Keep your body straight and your feet planted on the floor as you lower your chest to the pool edge. Press your weight through your hands to raise your body back to starting position.


Jumping Jacks

Jumping jacks may sound like harder exercises to do in the pool, but they sure are effective! Expect your legs to push through extra resistance in the water, making it a fantastic exercise for leg strength. Besides the resistance, prepare your focus to stay balanced, as your natural buoyancy can have you tip forwards or backward.

If you just began adding jumping jacks to your list of swimming pool exercises, we recommend starting them in the shallow part of the pool. As you get used to the movement and build your strength and balance, you can start challenging yourself by moving a bit deeper.



It may sound silly to jog or run in water, but this is one of the best workouts to do in the pool, especially if you want to lose weight. It might even be more difficult than running on land because the water gives you more resistance. Like jumping jacks, we suggest starting at the shallow end of the pool before you go to greater depths.

No pool? No problem! You can always search for an “exercise swimming pool near me” and you’re bound to find community pools in your area. Some pools may also host workouts so you can break a sweat while making new friends.

 pool exercises

Wrapping It Up

Your swimming pool provides an outlet for fun while reaching your fitness goals without having to leave home. Think of it as having a backyard gym where you can do exercises for the pool regularly for your fitness goals.

Hopefully, these exercises to do in the pool helped you out! Now that you know more about how you can utilize your pool for the good of your health, now’s your chance to begin your fitness journey.

Don’t forget to care for and maintain your pool while you’re at it, starting with investing in quality pool covers or enclosures. Contact us now to learn more!