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Easy Pool Workouts For Beginners

Escape the Heat With This Full-Body Pool Workout (No Swimming Required!)

We are pumped to share one of our fave stories from Self here on FitSugar!

It's getting hot in here, so take off all your clothes, put on a bikini and jump in the pool. (That's how Nelly's song went right?) Sure, it's Summer . . . sun, high temps, and lots of sweating are expected. Heck I'm a born-and-raised Floridian; Summer is the only season I know! But just because this Summer's heat wave is causing a mass exodus indoors, doesn't mean you're bound to the treadmill, or even a gym for your workouts!

While air conditioning is great, extreme heat requires extreme cool-down measures like a refreshing dip in the pool. Even if you're not a swimmer, you can still get a full-body workout with these water exercises from Mark Hendricks, Group Fitness Manager at Greenwich Equinox in New York City. Plus, working out in the pool is so much fun, you'll forget all about the scorching temps. Just don't forget your sunblock!

So grab a noodle (floaties if necessary) and jump in! 

Bonus: Find the most flattering swimsuit for your figure here.

Check out the heat-beating full-body workout after the break!

Cross Country Ski

  1. Mimic the cross country skiing action: while one leg moves to the back the other moves to the front with opposing arms (if your right leg is back, your left arm is forward), allowing your spine to rotate.
  2. Do 16 reps touching the bottom and 16 suspended (feet not touching the pool floor) for a total of three sets.

Muscles used: total body with focus on lower body and spinal rotation

Jumping Jacks

  1. With legs together arms to side, jack the legs and arms wide allowing feet to turn out, then bring back together. The advanced version is done suspended (not touching the bottom)
  2. Do 16 reps touching bottom and 16 suspended (feet not touching the pool floor) for a total of three sets.

Muscles used: total body with focus on inner and outer thighs


  1. Keeping your feet together, leap forward while sweeping arms forward and down. The more explosive the movement the more cardiovascular it becomes.
  2. Do 16 reps for three sets.

Muscles used: total body with focus on lower body


  1. Standing upright with noodle held in front of body, dive forward leading with the noodle until you are in flat against the water's surface (stomach down), similar to a plank position but with arms fully extended, holding onto the noodle.
  2. Bend at the hips and knees, bringing knees in to chest. Then place feet on floor.
  3. Do 16 reps for three sets.

Muscles used: total body with focus on abs

The Dory (you know, that fish from Finding Nemo)

  1. Place aqua noodle between legs and float in a seated position (end of noodle will be at the chest in the front and near the upper back).
  2. Bend knees in front of you at a 90-degree angle (like sitting in a chair) with arms outstretched, pointing away from the body at water's surface.
  3. Sweep straight arms down to the side of the hips (lowering them below water) and slightly behind midline, retracting the shoulders at end of range of motion. Legs remain at 90 degrees throughout the entire exercise.
  4. Do 30 seconds work followed by 15 seconds rest for three sets.

Muscles used: upper back and core

Check out more pool exercises here, or try another cool workout: stand-up paddling!

More From SELF:
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