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Hot Tub and Swim Spa Exercises to Keep You Loose and Fit

Exercising in your hot tub or swim spa offers a healthy, fun way to relax and improve muscle tone at the same time. Hot tub exercises provide simple physical exertion that can promote tension release and relieve muscle tightness.  They’re particularly good if you suffer from arthritis or fibromyalgia because they’re so gentle.  You can go at your own pace and look for small benefits everyday. Too, the hot water eases painful joints so you get a more complete range of motion. This will help you get the most benefit from your hydrotherapy.

Squats

Squats Great Bay Spa and Sauna serving new Hampshire

How to Perform a Squat 

  1. Set your feet shoulder-width apart, toes slightly turned out 
  2. Pull in your lower abs, and keep your eyes forward 
  3. Slowly bend at the knees and drop your hips to lower your body 
  4. Pause for a moment (Be sure to keep your heels flat on the floor) 
  5. Push strongly back up to the starting position while mirroring the descent

Muscles Targeted

Core, Back, Glutes, Hamstrings, Quadriceps

Modifiers

Extend your arms to help with stability. Add dumbbells to increase difficulty.

Lunges

Lunges Great Bay Spa and Sauna serving new Hampshire

How to Perform a Lunge

  1. From a standing position, step your right foot 2 to 3 feet ahead of your left foot and stagger so your feet are not directly in front of one another. (Think about standing your feet on opposite railroad tracks, rather than walking a tightrope.)
  2. Engage your core and tuck your hips so that your low back is not arched and your pelvis is inline with your rib cage.
  3. Breathing in, bend both knees to 90 degrees until your right thigh is parallel to the floor. Your hands can rest on your hips to help ensure your hips stay straight and don’t tip forward or back.
  4. At the bottom of your lunge, your right shin should be almost perpendicular to the floor, your right foot flat on the floor, and you should rest on your left toes (left heel elevated off the floor).
  5. Return to your starting position by exhaling as you push through both feet and squeeze your glutes to stand.

Muscles Targeted

Glutes, Quads, Hamstrings, Adductors (inner thighs), Abductors (outer thighs)

Lateral Lunges

Lateral Lunges Great Bay Spa and Sauna serving new Hampshire

How to Perform a Lateral Lunge

  1. Stand with your feet hip-width apart
  2. Take a big step to the side with your left leg and bend your left knee
  3. Push your hips back and lower until your left knee is bent 90 degrees
  4. Push with your left foot and return to starting position
  5. Repeat these steps on the right side

Targeted Muscles

Glutes, Quads, Hamstrings, Adductors (inner thighs), Abductors (outer thighs)

Standing Calf Raise

Standing Calf Raise Great Bay Spa and Sauna serving new Hampshire

How to Perform a Standing Calf Raise

  1. Stand up straight with your feet facing forward and placed hip-width apart
  2. Keep a slight bend in your knee and hold your hands by your sides
  3. Raise your heels by pressing the balls of your feet into the ground
  4. Your body should move upwards until you’re standing on your toes (or as close as you can get)
  5. Slowly lower your heels back to the ground. 

Muscles Targeted

Calves

Modifiers

Hold at the top of the raise to increase difficulty

Thigh Squeeze

Thigh Squeeze Great Bay Spa and Sauna serving new Hampshire

How to Perform a Thigh Squeeze

  1. Sit down and lean your torso back
  2. Put your hands on the edge of the tub for support
  3. Lift backs of your thighs off of the seat
  4. Spread your legs and then close them tight

Muscles Targeted

Lower Abs, Hip Flexors, Adductors (Inner Thigh)

Seated Leg Raise

Seated Leg Raise Great Bay Spa and Sauna serving new Hampshire

How to Perform a Seated Leg Raise

  1. Sit down and lean back your torso 
  2. Put your hands on the edge of the tub for support
  3. Start with your legs a few inches above horizontal
  4. Lift your legs as high as you can
  5. Hold for a second or two
  6. Slowly draw your legs down to the starting position. 

Muscles Targeted:

Lower Abs, Hip Flexors, Adductors (Inner Thigh)

Modifier

Instead of raising all the way up, try just holding at 6 inches above horizontal for 30 second intervals. Combine with Thigh Squeeze to increase difficulty

Knee Tucks

Knee Tucks Great Bay Spa and Sauna serving new Hampshire

How to Perform a Jack Knife

  1. Start seated and with your knees at your chest and your arms in hugging position
  2. Open your arms
  3. Lean back while extending your legs to a 45-degree angle
  4. Lean forward while bringing your knees back to your chest, and return to the starting position.

Muscles Targeted

Core, Abs, Hip Flexors, Adductors (Inner Thigh)

Modifier

Alternate single legs for a deeper stretch

Bicycle Kick

Bicycle Kicks Great Bay Spa and Sauna serving new Hampshire

How to Perform a Bicycle Kick

  1. Move your hips toward the end of the seat and lean back
  2. Put both hands behind your head
  3. Bring your right knee toward your chest while moving your left elbow to that knee (Make sure the straight leg stays as close to level as possible)
  4. Extend your leg back out and return to starting position
  5. Repeat on the other side.

Muscles Targeted

Core, Abs, Hip Flexors, Adductors (Inner Thigh)

Modifier

Lay arms back on the edge of the tub for increased stability.

Yoga

Yoga Great Bay Spa and Sauna serving new Hampshire

The lessened gravity in the hot tub allows for the body to explore its complete range of motion. This is perfect for yoga as it will allow beginners to do poses they otherwise would not be able to and experts to perfect their technique and get deeper into the stretches.

Important Note

While hot tubs allow you to get deeper into stretches, It is important that you don’t overdo it. Especially if you are just starting to get active. Tendons and ligaments lose elasticity when they are not in frequent use. Starting off with intense and really deep stretches could cause them to tear. Consult your doctor before starting any type of exercise routine.

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