Most people associate hot tubs as a great way to relax but they are also a great tool for keeping fit and performing regular exercise in the comfort of your own home. The heated water helps reduce the likelihood of injury by gently warming the muscles. Exercising in a hot tub is especially ideal for anyone that suffers from chronic pain or mobility issues. Below, we will discuss 7 different exercises that can easily be performed in your hot tub.
Hand Claps
Stand in the center of the hot tub and keep your hands submerged in the water on each side of your body. Quickly bring them together in front of you as if you were going to clap your hands. Water resistance is what makes this exercise slower and much more challenging compared to doing it in the air. Hand claps are a great workout for your shoulders, chest, and arms. Start slow and work your way up to 3 sets of 25 reps each.
Running
Yes, you can do cardio in a hot tub! Stand in the center of the hot tub and run on the spot for 30-second increments. If you can’t reach the 30-second mark, stop earlier and don’t overexert yourself. The water resistance makes this much more challenging than running on land. Running in your hot tub will work your abdominal muscles and legs while raising your heart rate. Work your way up to 3 intervals.
Squats
The water in the hot tub provides additional stability for performing squats. Stand in the center of the hot tub and slowly bend at the knees and bring your body to a squatting position, as if you are sitting in a chair. As you stand back up, your thighs and buttocks get a challenging workout, Aim to reach 3 sets of 15 reps each.
Leg Exercises
Hot tubs are perfect for giving your legs a great workout. Sit on the edge of the tub and use different motions against the water resistance to tone and build strength. Try keeping your legs together while alternating between raising and lowering them or pedal like you are on a bicycle for 30-second intervals.
Torso Twists
Tone your core by twisting your abdominal muscles while under water. Sit or kneel in the center of the hot tub until your shoulders are submerged. Keep your back straight and place your hands on your hips and start slowly twisting from side to side. Aim to gradually increase your range of motion and try to achieve 3 sets of 30 twists.
Heel Raises
This exercise is great for improving balance as well as working out your calves. Stand flat-footed in the center of the hot tub and raise your heels off of the floor until you are standing on your toes. Slowly, lower yourself to your starting position. Start by performing 3 sets of 15 reps and work your way up to 3 sets of 30 reps.
Stretches
Shoulder rolls and quad stretches are great for warming up and cooling down. The heat of the water loosens tense and tired shoulder muscles. Make sure your shoulders are below the water level while performing shoulder rolls, both forward and backward. Do several reps of both motions. For quad stretches, stand in the center of the hot tub on one foot while lifting the other by bending at the knee behind you. Hold your ankle and pull your foot up towards your back to give your quadriceps a good stretch. Maintain this pose for 20 to 30 seconds on each leg.
Now that you know some effective exercises that can be performed in your hot tub, download a buyer’s guide below to see the many options we have available, or visit us at our hot tub store.