Most people usually associate pools with exercise, while considering hot tubs and spas as areas for relaxation. You can carry out lots of exercises in a hot tub or spa-low-impact activities that promote flexibility, weight loss, heart health, muscle tone, and help in rehabilitation or injury prevention. Transform your heated hot tub or spa into an aquatic fitness center with these simple hot tub and spa exercises.
Below are some easy, and effective hot tub & spa workout routines:
Kicking your feet
In a seated posture with legs extended toward the center of your hot tub and spa, rotate your feet and legs in and out. Then bend the knees as though you are pedaling a bike. To loosen tight hip flexors and work your quadriceps, you can even lift, straighten, and lower your legs against the water resistance. Perform either move for 3 sets of 20 to 30 repetitions.
Positioning yourself straight in the center of the hot tub or spa, start your exercise with light shoulder rolls, forward and back. With the resistance of water and heat, this easy motion may help improve circulation to your shoulders, neck, torso, and improve joint mobility.
In a standing posture, you can submerge your arms under water and extend them out from your sides. With hands flat and thumbs toward the sky, bring your arms to make contact with your palms, after which you extend them back out. This easy move works your shoulders, biceps, chest, and triceps together. To isolate your chest and successfully exercise your arms, always keep your shoulders relaxed. Perform 3 sets of 20 to 30 repetitions.
Twisting your torso
In a standing or sitting position with shoulders submerged, you should cross your arms across your chest. Now contract your ab muscles and twist gradually from right to left, and left to right. Breathe out as you twist, and breathe in as you go back to center. Keep your shoulders relaxed, and concentrate on increasing your range of movement. Perform 3 sets of 20 to 30 twists.
You stand on one leg in your hot tub or spa and bring one knee to your chest. To achieve a cardio burst, you can quickly exchange raising and bending each leg in a high-knees running movement working against the resistance of the water to work your legs and abs. For additional stability, you should keep both hands on a flotation device or on the wall. Perform 3 sets of 30 to 60 repetitions.
Sitting and standing
With this exercise, you can squat without hurting your knees by supporting this traditional workout in the low-impact hot tub or spa environment. First, you need to tilt your hips back as though you are sitting in a chair, and then extend your arms for balance. Then, slowly sit back and pause halfway down, contracting your ab muscles and pressing your hips forward while you go back to a standing position. To prevent stress on your joints, refrain from locking your knees. You can even use a sturdy chair or step for support as you sit back. Perform 3 sets of 15 repetitions.
These simple exercises are terrific ways to improve overall fitness, joint mobility, and cardio health in the controlled, low-impact surroundings of your hot tub and spa. To get a more demanding exercise, you can make any movement tougher by increasing the number of repetitions or by adding light hand weights for a prolonged burn.