Many of us desire to make improvements to our health or our exercise habits, but struggle with personal challenges like joint pain or injuries. Fortunately, one of the many hot tub health benefits associated with regular use is that there are exercises that can be performed right in the water. The heat of the water helps your muscles to stretch and work more easily, plus hot tub exercises eliminate the impact that comes with many other workouts. Try these moves in your hot tub workout for effective strength-building without stressing out your joints—and to impress anyone who happens to wander by!
Lower BodyMany traditional lower-body moves can also be used during a hot tub workout, including squats and calf raises. Perform several repetitions of each exercise or rotate through them and repeat.
SquatsThis move is popular for its beneficial effects on the thighs and glutes. Stand with feet about shoulder-width apart and extend your arms straight out in front of you. Keep your back straight and your knees above your feet (not in front of them) while you squat down until the back of your thighs are parallel to the water or ground beneath you.
Calf RaisesFor gorgeous calves, stand with feet shoulder-width apart and lift yourself up until your weight is distributed among your toes. Spread your toes apart and focus on a point straight in front of you for better balance. Make this move even more difficult by putting your weight on one foot at a time.
Leg ExtensionsBegin in a seated position with your feet flat on the floor. Slowly raise one leg at a time until it is extended straight in front of you. Use the water resistance and flex your quadriceps as you raise your leg, as if you are lifting a heavy weight.
Upper BodyHot tub exercises are great for your upper body and don’t require weights or any additional equipment. Repeat each move several times.
ArmsSit low enough in the water for your torso to submerge all the way up to your neck. Begin with your arms down at your sides, palms facing upward. Cup your hands to provide more water resistance and slowly raise your arms toward your chest, bending at the elbow. Once your hands have reached your shoulders or chest, turn your palms to face downward and push against the water as your arms return to your sides. This will work both your biceps and triceps.
AbdominalsSit forward on the edge of the seat and cross your arms over your chest. Lift your legs, bent at the knee, and bring them toward your chest. Find your balance using the water to help you, then rock slowly backward and forward, using your core to stabilize your body.
You can also do Russian Twists as part of your hot tub workout. Begin in the position described above, but instead of rocking back and forth, alternate turning your torso to each side. Touch the seat on your left side with your right hand, then touch the seat on your right side with your left hand, and so on.
Chest Extend your arms straight out in front of you with the palms facing each other. Bring them together as if you are clapping, but use the water to provide resistance.
Hot Tub Workout LengthThe length of your hot tub workout does not only depend on physical ability. You should take into consideration the temperature of the water, whether you are adequately hydrated, and how long your entire body is submerged. Learn more about how long you should stay in a hot tub for a safe workout with these tips from Bullfrog Spas.