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Change Up Your Aquatic Exercise Routine at Home

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Change Up Your Aquatic Exercise Routine at Home

Dumbbell and swimming pool for aquatic exercise routine at home

There are so many different aquatic exercises to try in your pool. You don’t have to just swim, although swimming is excellent for building strength and burning calories. If you’re looking for something different, though, the Aqua Pools team has some tips on how you can change up your aquatic exercise routine at home.

Upper Body – Aquatic Lateral Arm Lifts

To increase your upper body strength, try aquatic lateral arm lifts! Recommended by Healthline, along with several other pool exercises, this exercise is especially effective with waterproof foam dumbbells.

  1. After you enter the water, go to the spot in your pool where the water reaches your shoulders.
  2. Arms at your sides, hold both arms straight down underwater, with flat palms facing downward. For added resistance — if you have them on hand — use the aquatic foam dumbbells. When using water weights, remember to grip them loosely and don’t lock your joints. 
  3. Slowly raise both arms up and outward, away from your body, until they have reached shoulder height and skim the surface of the water.
  4. Lower your arms back down to your sides. Repeat.
  5. You may choose how many sets and repetitions work for you. However, a good starting point would be 3 sets of 10. If that isn’t challenging, increase reps and sets as needed.

Core Strength – The Cannonball

As a kid, you probably jumped into the pool with your legs tucked against your chest, shouting, “Cannonball!” Every kid had to do it at least once. You can still do this for fun, but if you’re looking to target core strength, try the underwater version of the Cannonball. Holly St. Lifer suggests using a pool noodle for this exercise in her article, 9 Pool Exercises To Help You Build Stronger Abs. You can also hold the edge of your pool or use your ladder or steps. But let’s be honest, the pool noodle will be more fun!

  1. Float with either a pool noodle looped under your arms and behind your back, or hold the edge of your swimming pool or step.
  2. Stretch both legs out straight, feet pressed together, and toes pointed down.
  3. Pull knees up to your chest, keeping feet pressed together and toes pointed.
  4. Hold for 2 seconds.
  5. Release and repeat. St. Lifer recommends 20 reps.

Legs – Squat Jumps

In their article, Aquatic Exercises to Tone Your Legs, the Swimsuits For All blog listed squat jumps as a way to tone legs in pool water. Though they suggested this exercise for thigh-deep water, squat jumps can also be done from your pool steps or in the shallow end of your pool.

  1. Standing in either the shallowest end of your pool or on your pool step, place feet shoulder-width apart.
  2. Squat down, bending your knees as generously as you can until they are parallel to the pool floor, pushing your backside out and keeping your back straight.
  3. As you squat down into the water, raise your arms above your head.
  4. Jump! Either straight up into the air or off the step, pushing your legs up and tucking your elbows at your side.
  5. Repeat. Again, start at 10 reps for 3 sets, but modify as needed.


Great for beginner and advanced athletes alike, these are just a few of the many ways you can change up your aquatic exercise routine at home. At Aqua Pools, we design custom swimming pools so that you can swim, play, or exercise … or all of the above! Or, if you’re looking for a super versatile pool and spa, check out our Marquis® swim spas! They offer a fantastic aquatic workout right in the comfort of your backyard.

Latham Liner Visualizer

Aqua Pools Online is proud to showcase the Latham Liner Visualizer by Latham Pools.  Now you can visualize an assortment of vinyl liners for your swimming pool.

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