Did you know that you can work out in a hot tub? There are numerous health benefits to aquatic exercise, and using a hot tub in general! Not only does the heat of the spa water allow your muscles and joints to relax and relieve tension, but the buoyancy of the water lifts pressure from your body. Added pressure on your muscles and joints can often result in an uncomfortable workout, or your body feeling pained following exercise.
It’s important that you speak with a physician before starting any kind of fitness regimen, including one in a hot tub. Once it’s safe to do so, here are several different effective exercises you can try in a hot tub!
Aquatic Leg Workouts
Squats
Let’s strengthen those legs! Improving the strength in your legs can be beneficial to your health, including enhancing your balance, decreasing the risk of injury, and even adding support to your back muscles, ultimately helping your posture. There is a variety of leg exercises that you can try in your hot tub. First up, squats. Stand up straight in the water and position yourself close to the side of the hot tub if you may require added balance. Bend your knees and lower your body, as though you are trying to sit in a seat that is pushed further back. Once your knees reach a 90° angle comfortably, hold that position for a moment, and then steadily return to a standing position. Complete 3 sets of 8-10 repetitions, depending on your fitness level.
Calf Raises
Next, the calf raises. Stand in your hot tub and again, position yourself near the edge of the hot tub if you may require added balance. While standing on one leg, lift your heel until your weight has shifted to the ball of your foot. Not quite your tippy toes, but still enough to flex your calf. Continue to raise onto the ball of your foot and back down to your heel repeatedly. Complete 15-20 calf raises, and then switch to the other leg. Complete three sets per leg.
Strengthening Your Arms
Arm Circles
Sit up straight and comfortable in one of your Jacuzzi® Hot Tub seats, while your upper body is submerged in the water. Lift both arms up at your sides until they’re at shoulder height. Now, rotate your arms in a circular motion simultaneously. Continue this motion for 30-45 seconds, with a break in between. Try alternating between forward rotation sets and backward rotations sets. Complete three sets of these for an effective arm workout!
Tricep Dips
Sit comfortably in one of the seats of your spa. Position both hands by your sides and grasp firmly onto the seat. Extend your legs outward, while keeping them planted firmly on the floor of your Jacuzzi® Hot Tub. With your shoulders directly above your hands, begin to lower your upper body by bending your elbows slightly. This can be a more advanced move for many, so take it slow and only dip as far and frequently as you comfortably can. Aim to complete three sets of six, and advance as your arms strengthen.
Abdominal Exercises
Reverse Crunches
Begin by sitting up straight, with both hands gripping the seat. Slowly extend your legs outward in front of you and hold the position. Now, slowly and steadily bring your knees slightly towards your chest, hold the position, and then extend your legs outwards. Repeat this move 8-10 times for three sets, depending on your comfortability and fitness level. As you advance, you may find that you’re able to bring your legs in closer, complete the move quicker, and complete more repetitions.
Torso Twists
Torso twists are relatively simple and can be completed throughout any workout. Simply sit up straight in your hot tub, tighten your core, and turn your torso from your far left to your far right. Begin slowly, and advance your speed until you find a comfortable motion. Complete this movement for 30 seconds to 60 seconds at a time, throughout your workout.
Water Aerobics
Cardiovascular exercises can be beneficial to most workouts. While inside a hot tub, try one of the following exercises to advance your water aerobics:
- Jogging in place
- Walking in place
- Flutter kicks
- Jumping jacks
- Bicycles
These cardio workouts can be utilized for warming up at the beginning of your workout, or throughout to keep your heart rate up and calories burning!
For more information about working out inside a hot tub, contact our team of experts at Twin City Jacuzzi today.
