Swimming Pool Work Out – No Laps Required!

Great for your abs on dry land, doing the ab bicycle in the water adds extra work for your core, shoulders, and legs to keep you from floating away.

Tip: Rest your elbows on a pool noodle if you don’t have a pool edge to use.

Double Leg Lift:
Leaning back on the pool edge, lower your legs straight down and then raise them up as high as you can, keeping legs perfectly straight and together. The water provides extra difficulty because you have to fight your body’s natural buoyancy to maintain control.

Tip: If this is too difficult (yes, I know our girl is making this look easy, but it can be tough with the water pushing down on you), sit on the edge of the pool and perform the movement from there.

Half Suspended Jumping Jack:
Jumping jacks go to a whole new moon-walk level in the pool. Not only do you have to push through the water, but you also have to keep your balance as your natural buoyancy will lead you to tip forward or back. Jump your legs out as you normally would but don’t let your feet touch the bottom when you bring them back to the center.

Tip: Try a full suspended jumping jack by doing the whole jack without touching the bottom!

Flutter Kick:
Holding on to the edge of the pool, a paddleboard, a noodle, or your dog (if he’ll let you), kick your legs rapidly behind you.

Tip: While splashing is fun, you’ll get a better workout if you keep your legs under the water and focus on moving them faster, not higher.

Frog jump:
Starting from a “plie position” (heels together, knees bent outward, and bottom tucked under), jump as high as you can out of the water, returning to the plie as you land. The deeper you go in the water, the harder your quads and butt will have to work to propel you out of it.
Swimming Pool Workout
Tip: To really work those inner thighs, go as quickly as you can with no rest at the top or bottom of the move. Ribbits are optional but totally encouraged.