Your hot tub offers you something that may not have previously occurred to you: exercise. You can get a cardio workout, do some upper and lower body strength exercises, stretch your joints and muscles to gain flexibility and of course, relax, all in your hot tub. We’ve put together a few exercises so you can create your own personalized hot tub exercise routine or add to an existing routine. But first you may wonder,
Why Hot Tub Exercise?
Buoyancy, low impact moves, massage and temperature top the list of answers. Water is easier on joints because of its buoyancy; your joints are not alone in supporting your weight.This can make exercising dramatically easier for some people.
Your hot tub’s heated water will increase blood flow. This helps release toxins in your body and creates a healthy foundation for simple movements that can make a big difference in your fitness routine.
A healthy fitness routine promotes heart health, weight loss or maintenance, good muscle tone, increased flexibility, and aids in injury prevention or rehabilitation. It also contributes to emotional well-being.
Many people suffer from joint pain in their shoulders, neck, back or hips. Different water exercises can help improve and strengthen these areas. Stretching gently but routinely is a great way to help improve or prevent muscles stiffness.
According to the Center for Disease Control and Prevention, water exercises can help those with chronic pain or diseases, as well as improve moods. Plus, owning a hot tub means you can do water exercises in the comfort of your home.
Some important notes:
Exercise only in water at 100 – 102 degrees, stop if you experience pain, dizziness or overheat. Always consult your medical practitioner before starting an exercise routine.
The Most Important Point: Get Started
As with any exercise routine, take a few minutes to warm-up. Submerge in your hot tub, let your muscles warm up and relax before you start to work them out.
Hot Tub Exercise:
- Flutter Kicks – boost your legs and core strength and get some cardio work.
- Lean your back against the edge of your hot tub, lift your legs, and kick repeatedly. Do 2 to 3 sets of 30 seconds each.
- Torso Twists – enhances muscle flexibility and offers effective stretching.
- Sit straight and turn your torso from left to right, while tightening your core. Repeat 10 to 12 times.
- Reverse Crunches – one of the most popular exercises to strengthen your core and lower abdomen.
- Either seated or floating holding onto the side, bring your knees to your chest in one smooth movement, hold, and then stretch back outwards. Repeat 10 to 12 times.
- Squats – simple and effective for a wide range of areas while enhancing muscle flexibility and strength.
- Stand up in the middle of your hot tub. Bend your knees and reach your rear outwards as if you’re trying to sit in a chair that’s too far away. Hold, and return to standing. Repeat 10 to 12 times.
- Tricep Dips – Effective and easy, these will add some core strength and tone to your triceps.
- In a seated position, move your body to the edge of the seat and place your hands palms down on either side of you. Straighten your arms, lock your elbows, and move your body off the seat and down into the center of the hot tub, so that your shoulders are directly above your hands. Slowly, bend your elbows and lower your body into the water. Hold for a a few seconds and then lift back up. Repeat 10 to 12 times.
- Underwater Cycling: Strengthen your core and legs.
- Sit or float in your hot tub while holding the wall. Move your legs as if you’re pedaling a bicycle; kick forward with the right leg while bringing in your left knee. Alternate this motion between legs for about 3 sets of 20-30 seconds. Depending on how you do it, this can work your core and legs.
- Arm Resistance: Sit submerged up to your shoulders. Start by extending your arms straight out to the sides without bending the elbows and palms facing down. Slowly bring your arms down to your sides and back to the starting position. Then bring your arms straight out together in front of you and then back to the starting position again. Repeat 10 to 12 times.