7 Effective Exercises for the Spa

After a long day at work, you might prefer relaxing in a spa over jogging on the road or working out in a stuffy gym. But you know physical activity is important. Do you choose the comfort of spa therapy to boost your health, ease stress, or tone your body? Luckily, you can enjoy both by exercising in your spa.

A spa offers a perfect setting for gentle, low-impact workouts because of water’s buoyancy. Warm water helps improve flexibility and makes it easier for muscles to stretch and relax. To enhance circulation, strengthen muscles, recover from injuries, or support weight management, try these seven effective spa exercises as part of your backyard fitness routine:

Spa Workout Essentials

Keep a few items nearby to avoid constantly getting in and out of the spa for supplies. These tools can help you burn more calories:

• Water bottle. Exercising in warm conditions means staying hydrated is more crucial than usual. Drink plenty of water during and after your workout.
• Water weights. Waterproof weights—either strapped on or held in your hands—allow for resistance training to tone muscles.
• A kickboard provides support in the water, letting you focus on your legs or core. It also aids those recovering from injuries.
• Waterproof wireless speaker. A waterproof wireless speaker lets you set an energetic mood with music during your workout.

1. Muscle Stretching

Spas provide warmth and therapeutic water streams, both helpful for relieving tight muscles. Before starting your spa workout, try some gentle stretches to prepare your muscles. Stand in the middle of the spa and place one leg at a time on the spa seat, bending forward to stretch your hamstrings. Then pull your heel toward your glutes to stretch your quads. Shrug your shoulders and alternately grasp each elbow behind your head to loosen your arms.

2. Cardio Warm-Up

Simply getting into warm water will increase your heart rate. To get your circulation going more, walk slowly in place or around the edge of the spa. Gradually speed up to an underwater jog. Alternate underwater jogging with treading water for 30-second bursts. Add in sets of 50 jumping jacks for some fun.

3. Upper Body Resistance Training

Stand in the center of the spa, place your palms on the outer edge, and lean your body forward at an angle. From this position, hold a modified "plank" for 30 seconds or raise and lower your stiff body to do underwater push-ups. Even if you’ve never managed a push-up on land, water’s buoyancy may help you succeed in the water.

Try bicep and tricep curls with waterproof weights. Practice swimming strokes while staying in place to improve form and get resistance training at the same time. For extra resistance, use waterproof wrist weights.

4. Lower Body Resistance Training

Stand in the middle of the spa and squat back until you’re nearly sitting on the spa seat—don’t actually sit down! Keep rising and squatting in sets of 10 until your legs feel fatigued.

Put on underwater ankle weights, sit down, and let the water jet hit your back while pedaling your legs like you’re riding a bike. Enjoy a soothing resistance workout that gently exercises joints and muscles.

5. Core Strengthening

Stand on a kickboard, pull your knees up to your chest, and keep the kickboard under your feet. Push the kickboard back down without letting it float to the surface.

Hold the kickboard with both hands. Use your abdominal muscles to twist your upper body, pushing the kickboard against the water flow to your right, then to your left, before returning to the center.

Exercise Safety

If you’re recovering from an injury, pregnant, have arthritis pain, or high blood pressure, be sure to discuss your spa workout plan with your doctor first. You may need to adjust some exercises or lower the water temperature to a safe level for your condition.

6. Intense Cardio

Deep-water running is a low-impact, high-intensity cardio exercise. Run against the flow of the jets, lifting your knees high toward your chest. Or run with your knees pointing down and your heels lifting high, as if kicking your buttocks. For more intensity, run while holding water weights.

7. Cool Down

Your cool down should repeat your warm-up cardio and stretches, gradually slowing down until your heart rate returns to normal. Walk slowly around the edge of the spa before stretching.

Stretch all the muscles that feel sore from your workout, and focus on easing tense areas by gently rolling your shoulders and neck until they feel relaxed. Finish your routine by leaning back against the spa’s calming jets and enjoying well-earned water therapy.