Hot Tub Exercises

Turn your spa or hot tub into an aquatic gym with 10 Easy Spa & Hot Tub Exercises:

1. Roll your shoulders

Straight in the center of your spa or hot tub, begin with light shoulder rolls backwards and forwards. The heat and water resistance can make this simple movement improve joint mobility and boost circulation to your, neck, torso, and shoulders. Try for 3 sets of 30 on each shoulder.

2. Work your core

From a seated position face the center of your spa or hot tub. Lift both knees to your chest then fully extend your legs, keeping them together. This exercise focuses on your core.  Make sure and keep your back straight–no arching, and don’t bring your shoulders toward your ears – this increases tension in your neck. Another 3 sets of 30.

3. Kick your feet

From a seated position with your legs straight toward the center of your spa or hot tub, begin as if you are pedaling a bicycle. For quadriceps and to loosen tight hip flexors, you can also straighten, lower, and lift your legs against the resistance of the water. Do either exercise for 3 sets of 30 if you are able – you may need to work up to this.

4. Clap your hands

While standing, put your arms under water and out from your sides. With thumbs pointing toward the sky and hands flat, bring your arms together so your palms touch. Then extend them back. This move works your chest, biceps, triceps and shoulders . To isolate your chest and effectively exercise your arms, make sure to keep your shoulders relaxed. Do 3 sets of 30.

5. Raise your heels

Standing, raise from your heels onto your toes repeatedly for 3 sets of 15 – 30 . This exercise slims and tones your calves. To aid in balance, put your hand against the wall.  

6. Cross your arms

With your shoulders under water, extend your arms with your palms facing down, then cross them in front of your chest. Repeat this movement to raise your heart rate and activate your shoulder muscles. Do 3 sets of 20 – 40.

7. Bend your knees

Standing on one leg, bring one knee to your chest. Rapidly alternate bending and raising each leg in a high-knees running motion working against the resistance of the water.  This will work your abs and legs. For stability, keep one or both hands on the wall or a flotation device. Do 3 sets of 30 – 60.

8. Twist your torso

With shoulders submerged, cross your arms across your chest. Contract your abdominal muscles, twist slowly from left to right, and right to left. As you twist, exhale and inhale as you return to center. Keep your shoulders relaxed.  Do 3 sets of 20 – 30.

9. Sit and stand

Do some squats without hurting your knees. Tilt your hips back (as if you’re sitting in a chair) and extend your arms for balance. Sit back slowly and pause halfway down, contracting your abdominal muscles and pressing your hips forward as you return to a standing position. Avoid locking your knees to prevent stress on your joints, . 

10. Stretch it out

It’s always a good idea to stretch at the end of any work out.  In a standing position bend one knee and grab your foot behind you. Keep the bent knee close to your standing leg for a deep stretch. Hold onto the wall with one hand if you need the support. Hold for 30 – 45 seconds then switch to the other leg and repeat.

Stretch out your back, torso, and shoulders by holding the wall, keeping both feet flat.   Push your hips away from your hands toward the center of your spa or hot tub. Keep your back flat and contract your core.  Hold for 30 – 45 seconds.

These exercises are a great way to improve mobility, cardiovascular health and overall fitness in the controlled, low-impact environment of your spa or hot tub. As these exercises become easier for you, you can increase the number of repetitions or even add light weights to your wrists and ankles.  

-Shari Provan-Crofut