Is your gym closed due to the coronavirus pandemic? Has it reopened with a policy of restricting the number of people who can work out at any given time? Do you feel unsafe going to the gym? Your hot tub may hold the answer to your workout blues! The warm environment of a spa increases blood flow, helps release toxins, improves range of motion and increases your muscles’ ability to stretch and relax. It’s a perfect support for your health and fitness goals. The following are a number of low-impact moves that you can do in your hot tub.
- Sit up straight. Do a few shoulder rolls, forward and backwards.
- Walk slowly in place. Gradually pick up the pace. You can even try a jog!
- Do a few sets of 10 jumping jacks. Splash around! Have fun!
Work your core:
- While sitting, bring both knees into your chest, then fully extend your legs. Keep your back straight (no arching) and avoid bringing your shoulders toward your ears. Perform three sets of 30 repetitions.
- Raise your legs to the surface of the water. With both hands, touch the seat to your left, return to the center, then touch the seat to your right. Exhale as you twist, and inhale as you return to the center. Do 3 sets of 30.
- Stand in the center of your hot tub and place your palms on the outer edge of the shell. Lean your body forward at an angle. Hold this plank for 30 seconds.
Exercise your legs:
- In a seated position with legs extended toward the center of your hot tub, rotate your legs and feet in and out, as if you are pedalling a bicycle. Do this for several minutes. Make this move harder with ankle weights.
- Straighten your legs, then lower and lift them against the resistance of the water. Do three sets of 30 repetitions.
- Stand in the hot tub using the wall for support. Extend your leg out to the side. Raise and lower it against the water resistance. Do 30 repetitions on each side.
- Standing flat-footed in your spa, raise from your heels onto your toes for three sets of 30 repetitions. If you need help balancing, contract your core, and place one hand on the wall for support. To add more difficulty, do this exercise on one foot.
- Stand with your feet shoulder-width apart. Tilt your hips back and extend your arms for balance. Sit back slowly, pausing halfway down with your thighs parallel to the ground. Contract your abdominals and press hips forward to return to standing. Do three sets of 15 squats. For more resistance, stand on one leg for your squats and use a nearby seat as support.
Work your chest and back:
- Submerge your arms, then extend them out to the sides with thumbs pointing toward the sky and hands flat. Bring your arms in, touch your palms together, pushing against the water resistance. Then, extend back out. Keep your shoulders relaxed. Do three sets of 30 repetitions.
- Extend your arms to the sides, thumbs up and hands flat. Move your arms backwards as far as you can, then return them to your sides. Use the water-resistance to work your back and shoulder blades. Do three sets of 30 repetitions.
Exercise your arms:
- Try bicep and tricep curls using waterproof wrist weights.
- To work your shoulders, extend your arms with your palms facing the floor. Move your arms from straight out at your sides to cross in front of your chest. Do three sets of 30.
- Extend your arms straight outward. Work them in circles to build your shoulder and triceps muscles. Do this empty-handed or with light weights. Do 3 sets of 30.
Cool Down: Walk in place, gradually slowing your pace until your heart rate returns to normal.
Stretch: Hold all stretches for 30 to 45 seconds.
- Stand straight. Bend one knee and grab your foot behind you. Pull against the water resistance for a deep quadriceps stretch. Hold onto the wall if you need to. Switch to the other leg.
- Grip the wall with both feet flat and bring your hips back and away from your hands. Flatten your back and contract your core with your face toward the water. This should stretch your back, torso and shoulders.
- Stand in the center of the tub and prop one leg at a time on the seat of the tub. Lean forward for a hamstring stretch.
- Roll your shoulders and neck gently until they feel relaxed.
- Sit back against the hot tub’s soothing jets and enjoy some well-deserved hot tub hydrotherapy.
Exercising in your hot tub can be your route to better health! It promotes heart health, weight loss, muscle tone, flexibility and aids in injury prevention and/or rehabilitation. Start slow. The stronger you get, the more repetitions you can do. Building hot tub exercises into your routine is a comfortable and relaxing way to tone your body and keep you looking and feeling great.
Want to try exercising in a hot tub? Interested in purchasing a spa? Call Alberta’s premier hot tub store, RnR Hot Tubs at (403) 203-0860 or fill out the request form. We are a leader in spa technology and education. We’re a trusted provider in Alberta, ensuring quality, longevity and affordability to all of our customers.