Advanced Swim Spa Exercises to Stay Fit This Summer
Looking for a fun and effective way to boost your fitness this summer? Dive into swim spa exercises the ultimate low-impact workout that builds strength, improves endurance, and keeps your body moving—all from the comfort of your backyard.
Swim spas are compact enough for backyard use and a soothing spa for post-workout recovery. This makes them perfect for people of all ages looking to stay fit and cool in the summer heat.
1. Resistance Swimming
The current in a swim spa provides a steady stream of water to swim against—think of it like a treadmill for swimming. It's ideal for cardio training, improving technique, and building stamina. You can modify the water flow to suit your skill level. Taking just 20 minutes each day can significantly improve your heart health, boost your muscle strength, and increase your lung capacity.
2. Aqua Jogging
Want the benefits of running without the joint strain? Aqua jogging is the answer. Jog in place against the water current, keeping your knees high and core engaged. This approach is especially advantageous for those healing from an injury and needing a safer way to stay physically active.
3. Core Twists with Dumbbells
Using waterproof dumbbells, stand or float in the center of your spa and twist your torso side to side. This strengthens the obliques, improves posture, and tones your midsection. You can also perform this to modify intensity while seated on a resistance step or floating noodle.
4. Leg Kicks and Flutter Kicks
Hold the side of your swim spa and extend your body behind you. Begin flutter kicking with straight legs for 30-second intervals. This targets the glutes, thighs, and lower abs while boosting circulation.
5. Arm Presses and Rows
Your upper body needs love, too! Using resistance bands or water dumbbells, perform arm presses or rows while standing or floating. Press forward, pull back, and engage your back, shoulders, and chest. The water’s resistance naturally tones your muscles while minimizing impact. Combine this with leg movements to turn it into a full-body routine.
6. High-Knee Marches
This move is simple but effective. March in place with exaggerated knee lifts, engaging your core and glutes with each step. To increase resistance, perform it facing into the current or wear water shoes for added grip and muscle activation.
7. Squats and Lunges
Bodyweight squats and lunges are highly effective in water. The buoyancy reduces joint pressure, allowing you to safely go deeper into the movement. Stand with feet apart and squat down. Hold for a moment, then rise. Step forward, bend both knees and push back to standing for lunges. These build strength in your legs and glutes without the strain of dry-land workouts.
Explore Swim Spas in Alberta
Visit The Spa Spot in Alberta to discover premium swim spas designed for fitness, relaxation, and year-round use. Your healthier, more active lifestyle is just a soak away.