Your Royal Spa hot tub is a great place to kick back and relax. The soothing jets and warm water melt away the stress from your day. But your hot tub doubles as a low-impact fitness tool, too. The warm, buoyant water is ideal for exercises that build strength, improve flexibility, and boost energy without putting stress on your joints.
Here are nine hot tub exercises you can add to your routine.
Shoulder Rolls
Start simple. Sit in the spa and slowly roll your shoulders forward. Hold for 3 to 5 seconds, then roll backward. Repeat five times. This loosens tension in your upper back and neck, and it’s a good way to ease into the rest of your routine.
Bicycle Kicks
Sit on the edge of one of the hot tub’s seats and support yourself by holding a rail or the edge of the spa. Lift your legs and pedal as if you’re riding a bicycle. Start with 30 seconds and work your way up to a full minute. Great for your core and legs.
Arm Circles
With your arms partially submerged, extend them fully out like airplane wings. Slowly lift out of the water and rotate forward. After five completed forward rotations, do five in reverse. Three sets of these and you’ll feel the water’s resistance doing its job.
Torso Rotations
Kneel on the floor of your hot tub and straighten your back. Place your hands on your hips, tighten your abdominal muscles, and rotate from side to side. The water resistance works your obliques more effectively than the same movement on dry land.
Thigh Presses
Sit down and push your knees together. Apply resistance to both knees using your hands and slowly open to work both your inner and outer thigh muscles. Three sets targets the muscles that often get neglected in standard workouts.
Jog in Place
Stand upright and lift one leg after the other at a jogging pace. Get your arms moving back and forth as your legs keep going. Start slow and increase your pace as you feel comfortable. The water’s resistance turns a simple jog into a solid cardio workout. Try putting on music with a good beat to keep your pace consistent.
Step-Up
You’ll need a pool noodle or something that floats. Stand upright in the hot tub and place the noodle under one foot. The sides of the noodle will curl up toward the surface. Lift your foot slowly, bending your leg in front of you like you’re walking up a step. Keep the noodle under your foot and your entire leg submerged. Hold for one minute, then move your leg to the side and hold for another minute. Switch legs and repeat. For more challenge, try this with your arms raised above your head.
Floating Crunch
In the middle of the hot tub, bring your knees up almost to your chest, using back-and-forth arm motions to keep your head above water. After 30 seconds, extend your legs out and continue using your arms to keep your head and toes above water for another 30 seconds. Repeat three times with breaks in between. This one works your core hard.
Deep Breathing
It might sound too simple to count, but working out your lungs brings plenty of oxygen through your body and keeps your energy up. Sit comfortably in the hot tub and breathe in slowly until your lungs feel full. Hold for 4 or 5 seconds, then release slowly. Do this between your other exercises as active recovery.
Getting the Most from Your Hot Tub Workout
Stay hydrated. The warm water raises your body temperature, so keep water nearby. As with any exercise routine, never push past what feels comfortable. If you have concerns about your ability, check with your doctor before starting.
The beauty of hot tub exercises is the combination of workout and recovery happening at the same time. The warm water relaxes muscles while the resistance builds strength. It’s why physical therapists have recommended aquatic exercise for decades.
Ready to turn your hot tub into your home gym? Browse our hot tub lineup or call us at 317-781-0828.
