If you’re looking to simultaneously beat the heat and score a full-body workout that tones your core, tone your legs and improves your cardiovascular health, look no further than your local pool. Pool workouts are ideal for those seeking a relaxing, low-impact workout that’s gentle on the joints, elevates your heart rate and improves circulation, enhances your flexibility and range of motion and releases feel-good endorphins. 

“When you’re in the water, it is basically like you are in space—water’s natural buoyancy prevents your joints from having that impact of gravity pressing down, so you float in an effortless fashion,” explains Alicia Jones, National Coach of Canada (NCCP), Advanced Sport Nutrition, Certified Group Fitness Instructor, Personal Training Specialist.”Doing exercises in the pool also allows your joints the time to recover and for inflammation to be reduced.”

Creating a Low-Impact Pool Workout

When designing a low-impact pool workout routine, many instructors consider factors such as water resistance, intensity and levels. “Leveraging the resistance of water allows you to design exercises that target multiple muscle groups,” says Chris Ryan, C.S.C.S and founder of Chris Ryan Fitness, who frequently incorporates accessories like pool noodles, resistance bands or water dumbbells to increase resistance and intensity. “Beginners can start with basic movements in shallow water, while more advanced individuals can incorporate deeper water exercises and higher resistance equipment.”

Here are five fantastic pool exercises you can incorporate into your low-impact routine, targeting different muscle groups and keeping your heart rate up.

Aqua Jogging

Also known as a deep water run, this low-impact exercise can be performed in the deep end of a pool where your feet cannot touch the bottom. It mimics the running motion you would perform on land, but comes with the added benefit of water’s resistance and buoyancy.

“With this kind of workout, you stand up really tall, ideally wearing a buoyant seatbelt, and then you’re going to run in the water by lifting up your knee pushing down in the water flat foot and then lift up the opposite leg,” explains Jones. “It’s literally like you’re running in the water, albeit at a slower pace than a standard run, but what you’re really trying to do is keep your body upright, move yourself forward and get your arms pumping.”

Flutter Kick

This simple, yet highly effective, exercise specifically targets your lower abdominal muscles, often referred to as your lower abs. When performing a flutter kick, you’re propelled through the water with a scissoring motion of your legs.  While the core muscles are still engaged for stability, the focus here is on efficient leg movement to generate forward motion.

Maintaining a streamlined body position in the water, with your body straight, core engaged and head down with your ears submerged, Jones recommends imagining yourself as a long, sleek arrow gliding through the water. “For beginners, holding onto a kickboard can help you focus on your leg technique without worrying about staying afloat,” she says. “Hold the kickboard with one hand outstretched in front of you, keeping your body horizontal in the water.”

Water Push-Ups

Your chest, shoulders and triceps will thank you after you perform this low-impact pool exercise. They are a great alternative to traditional push-ups on land, especially for those with joint issues or seeking a gentler workout. “Using the pool edge for support, place your hands on the edge and push your body up out of the water, then lower back down,” says Ryan. “Keep your body straight with your core engaged and legs extended behind you.”

Leg Lifts

Leg lifts in the water are a fantastic low-impact exercise that target your leg muscles, particularly your quads, glutes and hamstrings. The buoyancy of water reduces stress on the joints, making it an excellent option for individuals with joint issues due to the low impact, explains Bill Daniels, C.S.C.S., C.P.T., founder of Beyond Fitness. “Simply walk back and forth in the pool, engaging your arms to push through the water,” says Daniels. “Maintain proper posture, engage your core and push through the water using your arms and legs for resistance.”

Arm Circles

Targeting your shoulders, upper back and chest muscles, arm circles are easy to perform and suitable for all fitness levels. Not only do they provide a gentle, yet effective, way to strengthen your upper body muscles without placing too much stress on your joints, but the range of motion helps boost flexibility in your shoulders and back. To start, stand in chest-deep water and perform circular motions with your arm and perform controlled circles, varying the direction of rotation and focusing on maintaining proper form, notes Daniels.