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Get Fit and Active in Your Plunge Pool: A Guide to Water-Based Exercises

Plunge pools are often seen as the ultimate relaxation spots, but did you know they can double as your own personal fitness hub? Thanks to the natural resistance provided by water, exercising in a plunge pool offers a low-impact, highly effective way to stay in shape. Whether you're looking to improve your cardiovascular health, tone muscles, or simply add variety to your fitness routine, a plunge pool can provide a fun and versatile workout environment.


Here’s how you can use your plunge pool to stay fit and active this summer, with exercises that are simple, effective, and easy on the joints!


Benefits of Exercising in a Plunge Pool

  • Low-Impact Workouts: Water cushions your movements, reducing stress on your joints and muscles.

  • Natural Resistance: Water provides resistance that helps build strength and endurance without the need for heavy equipment.

  • Increased Flexibility: Water’s buoyancy allows for a greater range of motion, making stretches and movements easier and safer.

  • Calorie Burn: Water aerobics and resistance exercises in water can burn significant calories, helping with weight management and overall fitness.



Benefits of Exercising in a Plunge Pool
Benefits of exercising in a plunge pool

5 Easy Plunge Pool Exercises to Try


1. Water Jogging

Water jogging is a great way to get your heart pumping without the impact of running on hard surfaces. Simply jog in place in your plunge pool, lifting your knees high to engage your core and leg muscles.

  • How to do it: Stand in waist-deep water, lift your knees high, and jog in place. Increase intensity by moving your arms or adding ankle weights.

  • Duration: 2-3 minutes, rest, then repeat.


2. Aqua Squats

Squats in the water are a fantastic way to build leg strength while reducing pressure on your knees and lower back.

  • How to do it: Stand in waist-deep water with your feet shoulder-width apart. Lower into a squat, keeping your back straight, then rise back up. The water adds resistance to both the downward and upward movements.

  • Reps: 3 sets of 12-15 squats.


3. Leg Lifts

Leg lifts are perfect for strengthening your core and lower body. Water adds resistance to the movement, making it more challenging.

  • How to do it: Stand in chest-deep water, holding onto the side of the pool. Slowly lift one leg to the side, then lower it back down. Switch legs and repeat.

  • Reps: 10-12 lifts per leg.


4. Water Push-Ups

Push-ups against the pool wall offer a low-impact way to tone your chest, shoulders, and arms.

  • How to do it: Stand facing the pool wall with your arms shoulder-width apart. Place your hands on the edge and lower your chest toward the wall by bending your elbows. Push back up to the starting position.

  • Reps: 3 sets of 10-12 push-ups.


5. Arm Raises

This simple exercise helps to tone your arms and shoulders while using the natural resistance of the water.

  • How to do it: Stand in chest-deep water and extend your arms out to your sides. Slowly raise them to the surface and lower them back down. To increase resistance, use foam dumbbells or water weights.

  • Reps: 3 sets of 10-12 arm raises.

















How to Maximise Your Plunge Pool Workouts

  • Add Resistance Gear: Invest in water dumbbells, ankle weights, or resistance bands to make your workout more challenging.

  • Incorporate Intervals: Alternate between high-intensity moves like water jogging and recovery exercises like leg lifts to boost cardio endurance.

  • Stay Consistent: Just like with any workout routine, consistency is key. Aim to exercise in your plunge pool 3-4 times per week for best results.



Get Started Today

Transform your plunge pool into a workout space today! With these easy and effective exercises, you’ll improve your fitness while enjoying the cooling benefits of water. Ready to DIPP™ in?


From the QPP Team!




Queensland Plunge Pools.

Queensland born, proudly delivering excellence across Australia.



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