Here Are Some Great Exercises That Will Keep You Fit In Your Plunge Pool!

If you are a fitness enthusiast, we know you love going to the gym. But, with work and other home responsibilities demanding our constant attention, skipping your gym routine can happen more frequently than one would want.

Fortunately for you, if you own a fibreglass plunge pool in your backyard, you need not worry. Pool exercises are effective in improving your balance, agility and cardiovascular fitness. More importantly, they are a fun way to mix up your workouts without having to bail on your fitness goals.

If you are looking for some great pool exercises that you can do in your fibreglass plunge pool, read on to know more!

Water Walking or Jogging

You can jog or walk in waist-to-chest-high water. This will get your heart rate up in no time and give you excellent cardio. Walk heel to toe forwards and backwards in the pool water for about ten to twenty steps. You could also jog in the same position by increasing your intensity. Remember, for the best results, it is important not to crouch while engaging your core.

Pool Edge Push-Ups

Pool edge push-ups are a great exercise to work your arms, back and shoulders. Get in the waist-to-chest-deep end of your pool and grab the edges. Try to pull yourself up while straightening your elbows. Remember to keep your back straight and not hunched forward. If you want to increase the difficulty level, try holding for a few seconds before making your descent. As you lift your body from the water and lower it back, your triceps can start feeling the burn.

Jumping Jacks

We are all too familiar with jumping jacks, right from our early childhood days. It’s time to try the pool variation to fire up your upper and lower body muscles. Stand with your arms at your sides and feet hip-distance apart. Raise your arms out to the sides and overhead as you jump your feet out to wider than shoulder-width apart. Reverse the movement without pausing. That’s one rep for you. You can do twenty or more, depending on your fitness goals.

Standing Knee Lift

This is a brilliant pool exercise to fire up your obliques and build your lower body strength. Start by standing with your feet wider than hip-width apart. Lift your left knee and straighten it towards your left elbow. Bend and straighten your knee eight to ten times and repeat the exercise on the other leg. You can either take back support of the pool wall, but if you want to increase the difficulty level, perform this exercise without it.


This pool exercise should be done at the shallow end of your pool. It works your hamstrings, glutes, quads, calves and core. It also gives you improved knee mobility. For pool squats, stand with your feet pointed slightly outward and shoulder-width apart. Keep your back upright and push your butt back and down. Be careful to keep your knees behind the toes, so you are not putting all the pressure on them.

Pool Planks

If you are a pro-level fitness enthusiast, pool planks have the potential to become your favourite exercise. Start the exercise by standing on the pool floor with a water log in your hand, also known as a noodle. Now, press the noodle into the water and lean forward. Be careful to not submerge your head inside the water. Make sure your back is in an even incline. This can be a very challenging exercise, so we don’t recommend it for beginners.

One-legged Balance

Want to get toned legs? Try this amazing one-legged balance pool exercise that improves your balance and works on your leg muscles and core. Start by standing in waist-high water and placing a noodle under your left foot by lifting your knee. Try to balance with your foot on one leg for as long as you can. Remember to not take the support of your pool edges for this exercise.

Lateral Arm Lifts

This is another great pool exercise for your upper body strength. If you want to increase the difficulty level, consider adding foam dumbbells to the routine. Stand waist-to-chest deep in the pool water while holding the dumbbells to your side. Then, raise your arms to the side so they reach the water level and your shoulders. Go back to the original position. You can perform one to three sets or until your hands feel tired.

Scissor Kicks

Scissor kicks work your glutes, inner and outer thighs and core. Start with holding on to the edges of the pool on either side of your body with your arms wide out. Extend your legs out, so your body forms one long line. Now, lift your feet off the pool floor and perform alternating kicks underwater with your toes pointed and your legs long. You can perform fifteen reps of this core pool exercise.

Forward and Side Lunges

Performing lunges in the water challenge your lower body like no other as you push through the water. Start by taking an oversized lunge forward where your knees don’t go past your toes. Reverse the movement without pausing for too long. Repeat the exercise on the other leg. You can even lunge sidewards while facing the pool wall.

Wrapping Up

Pool exercises have several benefits on your physical and mental health. In some cases, it can even cure chronic conditions such as heart diseases, diabetes and more. Aquatic exercises help your muscles to strengthen and give you a toned body. You can mix up your gym routine with pool exercises to meet your fitness goals.

If you are looking to install a fibreglass plunge pool in your backyard, look no further. We are a leading pool specialist in Australia, having installed hundreds of pools in homes across the country. Have a look at our pool catalogue for our wide range of pool offerings. Give us a call if you have any questions. We look forward to serving you!

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