When you think about working out in the water, you may think about pools or swim spas. But, did you know hot tubs can be just as effective a tool for healthy living and weight loss?
While you may not be able to swim laps as you would in a pool or swim spa, that doesn’t mean you can’t get in some cardio and strengthening exercises.
Let’s take a look at the best five hot tub exercises for weight loss!
What Are Ten Easy Hot Tub Exercises for Mobility and Weight Loss?
Finding enjoyable exercises can boost both motivation and weight loss success rates. Here are ten effective and easy hot tub exercises to enhance mobility and promote weight loss during your next spa session.
1. Squats
Squats effectively target your legs, offering a robust lower body workout. Stand with feet shoulder-width apart, then slowly squat as if sitting in an invisible chair. Stand back up and repeat. For added support, use the seat of the hot tub as a guide.
2. Water Push-Ups
Water push-ups can build upper body strength, prepping you for traditional push-ups. Place your hands shoulder-width apart on the hot tub edge and lean forward at an angle. Tighten your abs, lower yourself down, keeping your body straight, and then push back up. Adjust your angle to vary the difficulty.
3. Tricep Dips
To work out your arms, especially the triceps, use the hot tub seat edge. Hold yourself above the seat, extend your legs out in front, and lower your body by bending your arms. Push yourself back up to complete the dip.
4. Arm Circles
This simple exercise enhances shoulder mobility and joint health. Stand up, stretch your arms out to the sides, and slowly rotate them in circles. First, rotate forward, and then reverse to rotate backward.
5. Bicycle Kicks
For a potent abdominal workout that also benefits your lower back, try bicycle kicks. Sit on the edge of a hot tub seat, bring one knee toward your chest while extending the opposite leg out. Alternate legs as if pedaling a bicycle, touching the opposite elbow to the raised knee.
6. V-Sits
Target your abs further with V-sits. While sitting on the edge of a hot tub seat, pull both knees toward your chest simultaneously, balancing on your sit bones. For a greater challenge, try lifting yourself slightly above the seat.
7. Hot Tub Yoga
Incorporating yoga poses into your hot tub routine can enhance your balance and target smaller muscle groups. The water’s constant motion requires your stabilizing muscles, particularly in your ankles and core, to work harder, improving overall stability.
8. Calf Raises
Calf raises are straightforward and only take a few minutes. Standing in the hot tub, rise onto your toes, then lower back down. This exercise will strengthen your calves and ankles.
9. Toe Touches
For better lower abdominal strength and hip mobility, try toe touches. Stand and kick one foot up, touching it with the opposite hand. Alternate sides. For an added challenge, try performing this in a squat position to engage your legs more.
10. Stretching and Cool Down
After any workout, stretching is crucial to releasing muscle tension and decreasing post-workout stiffness. Follow your exercises with a thorough stretch and, if available, use the hot tub’s massage features to target and relax the muscles you just worked.
Incorporate these exercises into your spa routine to improve mobility and assist with weight loss, making your hot tub sessions both relaxing and beneficial for your physical well-being.
For more information about weight loss, fitness and recovery with a hot tub, watch this helpful video!
Taking Care of Your Mind
Healthy living is about treating the whole body well, including your mind. That’s where your hot tub comes in.
The heated water and jet massage are perfect for helping you to relax and de-stress. This power duo is also great for loosening tight muscles and helping to relieve pain.
Soaking on a regular basis is a great way to treat your mind and body to a break.
How Can Hot Tub Exercises Contribute to Overall Health Improvement?
Incorporating gentle exercises into your hot tub routine can significantly enhance your overall health. Let’s break down the benefits:
Physical Strength and Mobility
- Enhanced Muscle Strength: Performing low-impact exercises in warm water helps to improve muscle strength. The buoyancy reduces strain on joints, allowing you to exercise muscles without the risk of injury.
- Improved Mobility: Regular movement in water can boost your flexibility and range of motion, making daily activities easier and less painful. This is particularly beneficial for those with arthritis or other mobility issues.
Mental Wellness
- Stress Reduction: The combination of warm water and gentle exercise promotes relaxation, reducing stress and anxiety levels. This mental clarity can result in better sleep and overall mood improvement.
- Mind-Body Connection: Engaging in mindful exercise routines such as water yoga or tai chi in the hot tub strengthens the connection between mind and body, fostering overall mental health.
Cardiovascular Health
- Improved Circulation: Hot tub exercises stimulate blood flow. The warm water causes blood vessels to dilate, improving circulation and helping to deliver oxygen and nutrients more effectively throughout the body.
- Heart Health: Gentle aquatic exercises can provide cardiovascular benefits similar to those of land-based exercises. This can help in maintaining a healthy heart and improving overall cardiovascular health.
Practical Exercises to Try
- Water Walking: Simply walking in place can help in muscle activation and blood circulation.
- Leg Lifts: These can strengthen core muscles and improve lower body strength.
- Arm Swings: Helps in toning arm muscles while also aiding shoulder flexibility.
By integrating these exercises into your regular hot tub sessions, you can experience holistic health improvements. The gentle resistance of the water provides a safe yet effective workout environment that benefits both your body and mind.
Healthy Approach to Weight Loss With a Hot Tub
Our goal at Van Dorn Pools and Spas is to help our customers enjoy their hot tubs to the fullest. As the provider of the best hot tubs in Maryland, we can help you find the size and style that’s right for you.
Contact or stop by any of our three showrooms to speak to our experts about our hot tubs, swimming pools and swim spas for sale.
