Hot Tub Workouts for Fitness and Flexibility

Hot Tub Workouts for Fitness and Flexibility

Hot Tub Workouts for Fitness and Flexibility

It's important to speak with to your healthcare provider prior to commencing any exercise program. This helps determine whether your current fitness level supports the new proposed exercise.

The Benefits of Hot Tub Exercise

Spas are a great way to achieve rest, relaxation and exercise. They increase body temperature, help relax muscles and relieve tension. And the heated water increases the flow of oxygen throughout the body. A regular spa can help improve your overall health.

Spa workouts can be an excellent tool for maintaining or improving your fitness. With your body immersed in water, you can improve your health performance without the negative impact of land-based exercises.

While most people associate swimming pools with exercise while spa/hot tub environments are thought of as relaxing, the warm, bubbly water of a whirlpool provides some unique benefits for enhancing your overall wellness.

Unlike a traditional pool, spas heat their water so you get the benefits of increased circulation and toxin elimination when you move through them. These simple movements help create a healthier foundation for exercise that makes a big impact on your workout routine.

Hot Tub Exercise Routines

Spas enable all kinds of workouts, from cardio, weighted workouts, aerobics and even yoga. The simple exercises outlined below are ones everyone can do to improve their heart health, manage their weights, increase their muscle tone, gain more strength and balance or rehabilitate after an injury.

Heel Raises

In a standing position, raise from your heels onto your toes, then back to your heels again. Repeat this on both legs. If you lose your balance,  grab the side of the spa.

Leg extensions

These leg extensions will tone your outer and inner thighs. Here is how to do it. Stand with your feet together. Now while one arm holds onto the side for balance, raise one leg horizontally outward to the side and then slowly lower it. Repeat this motion for as many reps as feels good then switch to your other leg.

Arm Circles

Submerge your body in the water. Now form a “t” shape by extending your arms out to your sides. Next, move your arms forward in small circular motions while keeping your arms fully submerged. After 10-30 seconds, switch directions and perform the circular motions backwards. The water resistance will and motion of this exercise will help strengthen and tone your arms.

Flutter Kicks

For this one, lay back and hold onto the side of the tub.  Lift your right leg up as high as possible, then back down. Then lift your left leg as high as possible, then back down. Keep your legs lifted in front of you throughout the exercise and keep the pace steady. This is a dynamic exercise and a great way to strengthen your legs and core.

The Jackknife

Sit on the edge of the spa and rest your hands on the edge. Extend both of your legs towards the center, then bend your knees to bring them towards your chest in a controlled movement. Continue extending and retracting your legs. This exercise will help tone your abs and build strength in your legs and torso.

Abdominal Muscles Exercise

Facing the middle of your spa while seated, bring your knees into your chest, then extend your legs again. Make sure to keep your back straight during this exercise. Repeat for the desired number of sets.

Water Peddling

From a seated position, pedal your legs similar to pedalling a bicycle. Continue this motion for a period of time that feels right to your body. Rest and repeat this exercise for a number of sets.


For this exercise, squat down as if you're about to sit. But just as your bottom is about to reach the seat, hold the position for three seconds, then stand back up. Repeat this for a number of sets.

Shoulder Rolls

Just like regular shoulder rolls, with this exercise, you roll your shoulders, back and forward in both directions. The aim of this motion is full extension while keeping as loose as possible during the exercise. Repeat for a number of sets in both forward and backward motion.

Hand Claps

Clapping your hands while underwater will work your chest, biceps, shoulders, and triceps. To perform this exercise clap your hands together underwater, then open your arms wide and repeat this motion for the required number of sets.

Arm Crossovers

Sit down comfortably and upright in one of your spa seats. Stretch your arms out in front of you with palms facing downwards. This exercise is best done with the arms submerged in the water. Now continuously cross them over one another, alternating. Do this at a pace that's comfortable yet challenging. And aim to keep your arms steady as you increase the speed throughout the exercise. Perform this exercise for around three sets, each for 45 – 60 seconds.

Also Don't Forget To Stretch!

A spa can be the perfect spot to stretch out your body. The warm water immersion helps your muscles be relaxed, and the water's buoyancy helps reduce the risk of injury. Stretching before and after your workout can also help prevent injury and muscle soreness.

Stretch the hands, wrist, elbow, shoulder, and back. Begin by interlacing your fingertips with your palms facing toward you. Rotate your palm away from you and push outwards as far as you comfortably could; hold for a few counts. Take a few deep breaths and repeat twice more.

While sitting in a chair or lounger in the hot bath, place both hands under one of your legs behind the thigh. Keep your back straight and tall and bring your knees as close to your chest (or stomach) as you can. Then, slowly lower them until they're resting against your chest. Repeat with the other side.

To stretch your calves, stand straight and bend at the knees so that your thighs are parallel to the floor. Place one foot flat on the ground and then gently press down with your heel until only the tip of your big toe makes contact with the ground. Then lift your leg off the ground and slowly lower it back down. Repeat ten times.

Summing it Up

We can see there is a wide range of exercise options including low-impact moves that help achieve various goals. Regular exercise has been shown to promote heart health, and weight loss and provide many other health benefits.

With regular use of your spa for exercise, your fitness levels will increase. You can add more reps or more sets as you progress. You can also consider introducing light hand weights when you're ready for a greater challenge.

Over time you'll also notice improved muscle tone, flexibility, and even weight loss.

Remember to do what's best for your body. And only as often as you're comfortable with. It may take some time before you see results, but if you keep at it, you'll eventually get better.

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