6 Best Water Exercises For Your Swim Spa


Did you know that you can exercise inside of a swim spa? In fact, Jacuzzi® Swim Spas are designed and manufactured with health and wellness in mind.

In this article, we’re going to walk you through a variety of low-impact water exercises that can be done within the warmth and comfort of a swim spa.

The Benefits of Water Exercises in a Swim Spa

The benefits of working out in a swim spa are significant. You have the resistance of the water providing a natural way to build muscle without dangerous machines or weights.

The buoyancy and warmth of the water inside of a swim spa can help to protect the body from impact, relax tense muscles and even lessen the load placed on joints and bones.

The increased calorie burn during swim spa workouts means you benefit more from the work you do, and that also allows your body to work harder.

Instead of using them for a simple walk, I’m going to highlight a number of water exercises that can be done to not only maintain movement and keep musculature in shape but also push your cardio buttons and get that heart rate up.

There will be a little something for everyone, no matter what you’re looking to get out of your swim spa workout.

Reverse Crunches

Target Area: Abs, Legs

3 sets x 10 reps

Stand with your back along the wall of your swim spa, arms stretched out along the side. Allow your lower body to float, then use your abdominal muscles to stabilize your body and lift your legs outward and upward.

In a slow, controlled and comfortable motion, bring your knees as close to your chest as possible. Hold briefly, and then extend them back outward. Start with ten reps, and add additional sets as needed.

Water Planking

Target Area: Core, Abs, Back

3-5 reps

Planks are one of the ultimate core workouts, and to do one in the swim spa, you will need a pool noodle. Hold the noodle in both hands, and press it down into the water toward the floor.

While pushing the noodle down and holding it as still as possible, lean forward until your body is nearly parallel to the floor and your head is just above the water.

Now you should be in a position close to the classic plank we all know and love, and your goal should be increasing gradually for up to two minutes. Once you can do two minutes straight, add another rep.

Fly Backs

Target Areas: Back, Chest, Arms

10-15 reps x 2-4 sets

Fly Backs are great water exercises for working the muscles of the back and chest, which can be harder to work in a swim spa environment for some. Start with one knee bent and one pushed out behind you, like you are going to do lunges.

Put your arms out in front of you with the palms touching like you just clapped a mosquito at arm’s length. Move your arms out to the side, making sure to keep them straight then bring them back to the starting position.

For difficulty adjustment, use your jets to push against your arms, just be sure to alternate what days you do each side so that you have recovery time. One day face the jets and work your chest harder, the next day turn around and let your back have it.

Step Push-Ups

Target Area: Back, Chest, Arms

10-15 reps x 2-3 sets

These water exercises are the classic push-up, just like gym glass. The variant here, however, is we do them with our hands on the entry steps, feet on the bottom, and we just lower down until our face is right at the water level, then we push back up. That’s it.

Start slow, do a few, and see how many you can do comfortably, split it in half, add one, and do two sets. Then work up the rep numbers from there. Only go as fast as you are comfortable with.

Core Rotations

Target Areas: Core, Arms

15-20 reps x 2-3 sets

For this core workout, you will need a pair of water dumbbells. Stand in the middle of your swim spa with your feet shoulder-width apart and facing straight ahead. Bend your knees a little bit, and hold the dumbbells in front of your stomach, oriented vertically.

Make sure to keep your back straight, turn your entire torso to the left and then to the right. One left-right cycle is a rep, start at 2 sets of 10, and work up from there.

Core rotations are great for adding muscular tone to hard-to-work muscle areas like the abs and obliques. Additionally, this can be turned into cardio by ramping up the speed, since the water will provide more resistance, and will let you raise your heart rate a bit more.

Make sure that if you increase speed, you take the time to fully stop after reaching one side and avoid a sudden sharp twisting back and forth, which can increase the risk of injury.


Target Area: Abs, Legs, Cardio

2 minutes per round

This is a good water exercise to get the blood pumping in your warm-up. Lean back against the swim spa, and hold yourself up by putting your arms out to either side and grabbing the top edge.

Bring your legs up to the surface and begin to do a circular kick like you would while pedaling a bike. You should be able to keep this up for at least 30 seconds to start and just add a few seconds here and there as you feel comfortable. After each two-minute block gives yourself a rest.

Swim Spas for Sale in Duncan & Nanaimo

Contact Sun Valley Pools and Spas Today

If you are in Duncan, BC, or Nanaimo, BC, and are looking to add a new dimension to your workout, or simply upgrade your existing swim spa, the experts at Sun Valley Pools & Spas are equipped to answer all your questions and help you choose the right pool for your needs.

Whether looking for traditional pools, cozy and luxurious hot tubs, or calorie-burning swim spas, you should reach out to Sun Valley Pools & Spas or stop by one of their showrooms.


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