It’s no secret from my previous posts that I like to workout. The fact of the matter is though I am getting older and my body just can’t handle a rough workout every day. I started waking up every morning so stiff and sore that I knew I had to change up my routine a bit. So I begrudgingly took myself over to the gym sporting a swimsuit that rivaled one my grandmother would wear. It was time give a total body pool workout a try.
One of the most low impact workouts a person can do is in the water, and while many may think pool workouts are only for older people, this isn’t the case! There are so many different workouts you can do in the pool that effectively tone your body without that wretched soreness the next day. Here I’m sharing some of the best moves you can do to tone and tighten each major muscle group in a total body pool workout.
Total Body Pool Workout:
Core/Abdomen:
- Pool Crunches–Hang your legs on the edge of the pool and dip your upper body into the water (you can keep your head out). Squeeze your core and crunch up to your knees so that your upper body is almost parallel with your thighs.
- Flutter Kicks–Hold on to the edge of the pool, extend your body outwards, and make small repetitive kicks while keeping your body up in the water. Keep your core engaged the whole time and you will feel the burn!
- Tensed Float–Float your body but instead of allowing yourself to relax, engage your core and try to keep your legs as flat and straight with your body as possible. This is almost like a reverse plank in the water!
Legs
- Frog Laps–Swim from one end of the pool to the other while kicking your legs in such a motion that you almost resemble a frog. This way of moving through the water is highly effective for thighs, and we all want them toned for shorts season!
- Straight Leg Tread--Hold onto the edge of the pool with one hand keeping the other in the water to help you balance. Then straighten out your legs and quickly do small kicks without bending your knees. Want to take it up a notch? Try removing your hand from the side and solely use your arms and kicks to keep you afloat.
- Jog–This should be done in a shallow end and is as simple as it sounds. Jog in place while keeping your upper body straight and your core tight.
- Thigh extensions–Stand with one side of your body against the pool, keep your legs straight and lift your leg outwards. Then repeat on the other side.
Upper Body
- Downward Shoulder Press–Take a pool noodle and make an arch over your head. Then pull the noodle into the water as far down and towards your back as you can to work those shoulders, triceps and biceps.
- Barbell roll–I love to use floating dumbbells in the water. While chest deep in the water, push them underwater and roll them around each other clockwise for 20 reps, then counter clockwise for 20 more.
- Pull-ups–Have a diving board? Grab the edge to perform pull-ups and chin-ups with ease!
Don’t be afraid to be creative in the pool, the water gives great resistance that almost any exercise you do can benefit without pain the next day. Keep at this total body pool workout and before you know it these exercises will start to feel easy and your muscles will look defined!
Lindsay Houser
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Janine Huldie says
With a bad lower back here, I know aches and pains all too well especially with exercising. So, I never even thought to give pool workouts a try. But you totally gave me some food for thought on this and may have to now give this a try. Thanks!! 🙂
Lindsay says
I have a bad lower back as well, the water helps so much and there is minimal soreness the next day!
Anonymous says
I broke my back & had a knee replaced, so a lot of the recovery exercises were not good for my back, I talked to my providers to get water aerobic/recovery PT prescribed. It was WONDERFUL! So much so I’m buying a swim spa to keep doing them.
Anonymous says
after 7 spine operations all I do is water exercise and bike.
Meredith says
That’s so great that you’ve found something that works for you! Water exercise is such a healthy, fun solution. Keep at it! 🙂
neymi espinal says
I have fibromyalgia and arthritis reumathoidea workouts in the water are the only ones I can do with out my body to get in pain
Meredith says
So glad to hear you figured out something that works for you, Neymi! And I’m so sorry to hear you have this pain 🙁
Evelyn says
I also have Fibro and RA I can’t say that when I come out of the water I have no discomfort most times I spend a hour in the pool doing most exercises in this workout. Fibro discomfort stays with me after sleep and exercise and it drives my feet crazy even with shoes. I’ll keep it up the best I can it keeps my mind in a better place.
Meredith says
Evelyn, so glad you get some relief from pool exercise, and hoping the pain is able to lessen overall. You are a warrior!
Kathy Radigan says
I have done this a few times years ago and I should really go back to it now because being 51 this would be perfect for me! Thanks!
Lindsay says
Yes it is perfect for ANY age!
Melissa Myers says
How long do you perform each exercise?
Lindsay says
That is entirely up to your fitness level! I like to use 30 solid seconds as a base and then feel free to add more or less if needed. Repeat the circuit 2-3 times for a great workout!
Terry says
I suffer from chronic pain after 3 spine & 1 bad ACL surgery. I also have arthritis thru-out according to MRIs.
The only place I feel close to normal is in the pool.
I’ve been doing these types of pool exercises for about 3 years. I’ve toned & lost some weight. That’s a bonus. For me it’s all about therapy & treatment. I take my little Bluetooth speaker & crank it up.
I’ve given a lot of thought into becoming certified to teach some sort of aqua class that is specific to chronic pain people.
I wish I could live in a water bubble. Lol
Please share your ideas again.
Here’s one of mine……. I stand on a noodle in the deep end & use it like a stair master. I incorporate water dumb bells when I know I’m steady. I’ve created a whole series of moves to create great workouts. I usually don’t feel anything but the past 2 days I’ve overdone it & feel crappy.
Lindsay says
So sorry to hear of your issues. Chronic pain is no joke and it is definitely frustrating to try to keep up at the gym. The pool is such a beneficial workout, I am glad that you love it! I love the sound of an aqua class benefiting those with chronic pain, it would be so beneficial!
Staci says
Recently began exercising for weight loss, at almost 52, my joints are sore24/7, I’ve been swimming 3/4 days a week for past month, my endurance has improved and I’m starting to see muscles to get more toned. Little soreness the day after. Great idea and article, thank you!
Meredith says
This is wonderful news, Staci! Go you for working so hard, and thanks for sharing your experience here 🙂
Sheree Wilson says
It could have been me writing this. I’m the same and had my first surgery at 27. I’ve been swimming all my life, creating aerobic moves also in the pool. It is the best thing for chronic pain and it’s the only exercise I can do without feeling it too much afterwards unless I overdo it. Then I need a recovery day. It’s amazing what you can do in a pool with a noodle, dumbbells and kickboard. I also do 100 laps most days of 25m pool using normal lap strokes and a noodle, cycling, back kicking etc. Exercisinf on land is another thing. 😞
Joanne Brady says
Lindsay, could you send me some of your exercises for pain. I teach a aqua class for seniors and could use some more good exercises for pain. Some of my people have bad back pain, some shoulder pain, knee pain. My husband has had four back surgeries and is in more pain than before he had them.
Lindsay says
That is so wonderful that you teach a class! I could likely write an entire post on this topic so to keep it short and sweet, any movement in water is beneficial for pain! Something as simple as just walking back and forth can help your entire body because in the water it works your whole core. As far as back pain, try some light water exercises that work the core (a strong core can help support your back) or exercises that involve hanging your lower body in the water (relieves pressure). Hope your husband starts to feel better soon!
Sheree Wilson says
One really easy exercise is just cycling legs sitting on noodle whilst breast stroking. I also lay on my back on the full length noodle balancing to engage the core, then putting the low end of noodle between ankles bringing the noodle and legs up to chest, in effect doing a sit-up but lying on your back. I’ve had 2 discs removed in neck with 6 screws a fusion and plate, lower L5S1 surgery, arthritis in both hips and throughout my spine due to degenerative disc disease. Swimming has helped me rehabilitate and preserve my mobility for the past 30 years. I find walking difficult but can do 2 hrs in the pool a day now as my body is used to it. I still suffer chronic pain every day. I cannot encourage others too much to take up water therapy.
Lindsay says
I am so happy you found something that works for you to keep you active! Water is so beneficial, especially for chronic pain.
Ricky Brown says
I have been teaching water aerobics and senior water fitness for 27 years. For anyone interested in teaching I highly recommend getting certified. I have been certified by 3 different water aerobics groups. The very best is the United States Water Fitness Association in Boynton Beach, FL. First they teach you about the muscles you will be using…followed by a quiz. And then addressing yourself to a class and explaining the workout. The American Heart Assn. taught a class on arthritis water fitness which exercises every joint in the body. You would have to call these associations to see if they are still teaching these classes and if they would be in your area anytime soon.
Lindsay says
Thanks so much for this information!
Karen says
Lindsay I am just now getting back into water aerobics and I see it working. I have some exercises for my knees that I have laminated so I can have them by the pool with me. Do you happen to have anything you could email me so that I can print it out and do the same with them. Pictures also help me understand the exercises better. I would really appreciate it. Thank you!
Lindsay says
Hi Karen! That is so wonderful that it is working for you! Marching in place is one pool exercise that can really help with knee arthritis. Other moves such as lunging, squatting, hip circles, and sidesteps are all exercises that will strengthen those legs around your knees!
Leslie says
Reading this on my 52nd Birthday. I feel God prompted this to get me moving. I have a pool, live in Texas, and need to get cholesterol under control.
Meredith says
Go you, Leslie, and happy birthday! I love how God sends us messages for what we need when we need them 🙂 I did pool workouts consistently for a while, and it was exercise I genuinely enjoyed!
Margaret says
Hi. I am 62 and have had back fusion surgery. I did my exercises every day and had short walks 3 times daily. I lost a huge amount of muscle while in pain before the surgery. Walking in the pool was recommended so I started by walking holding on to the wall. Within 4 months I have progressed to exercising in deep end using a floatation belt. I try to go 4 times a week. It has made a huge difference to my muscle tone and I am now in better shape than I have been in years. I am careful not to over do it and go at my own pace depending on how I feel each day. Exercising in the pool has been a life changer for me and I have no pain afterwards. I appreciate getting dressed is difficult at the beginning but it’s recommended for a very good reason and it works brilliantly to try to avoid further surgery.
There are always other people using pool for rehab too so don’t worry if you are not able to swim.
Meredith says
Margaret, this is such good information, and I appreciate you taking the time to share! I am so glad you are improving, and that the pool has been so perfect for you. Yay!
Bonnie Lloyd says
I am 80 years old and teaching exercises in the pool at our local YMCA. We have all ages and sizes. It’s a wonderful group of ladies and gentlemen. We exercise for 45 minutes and bat a beach ball around for 15 minutes while jogging. The point is that anyone can exercise in the water. As long as your moving around in the water it’s so beneficial to your body. I love the saying “You use it or lose it”.
Meredith says
Bonnie, this is so awesome to hear! Thanks for sharing this, and go you for being such an inspiration 🙂
Rose C. says
I am 95 our park pool very close to my home. I straddle my noodle and using my arms & legs in a running motion Encircle the pool
Perimeter for about 45 minutes 5 or 6 times a week
Meredith says
This makes me so happy, Rose!! Go you! <3