Above ground pools aren’t just for lounging on a float with a cold drink in hand—they can actually be fantastic fitness tools right in your backyard. Whether you’re looking to tone up, stay active during the hot months, or simply enjoy a fun way to exercise, your pool can offer a full-body workout with low impact on your joints. Here are some of the best exercises you can do in an above ground pool to get your heart pumping and muscles moving.
Why Exercise in a Pool?
Before we dive in (pun intended), let’s talk about the benefits of water workouts:
- Low impact: Water supports your body weight, reducing stress on joints and minimizing the risk of injury.
- Resistance training: Water provides natural resistance, making every movement a mini strength workout.
- Improved flexibility and balance: The resistance and buoyancy of water help improve stability and range of motion.
- Calorie burning: Depending on the intensity, pool workouts can burn serious calories while keeping you cool.
Top Above Ground Pool Exercises
1. Water Walking or Jogging
How to do it: Walk or jog in place or from side to side in your pool. If it’s too shallow to stride comfortably, march in place while swinging your arms.
Targets: Legs, core, and cardiovascular endurance.
2. Flutter Kicks
How to do it: Hold onto the pool wall or a pool noodle for support. Extend your legs behind you and kick them rapidly up and down.
Targets: Glutes, hips, abs, and legs.
3. Jumping Jacks
How to do it: Just like regular jumping jacks, but slower and with more resistance. Keep your movements controlled to maximize the workout.
Targets: Full body, especially shoulders, arms, and legs.
4. Leg Lifts
How to do it: Stand near the pool wall for balance. Slowly lift one leg to the front, side, or back. Repeat on both legs.
Targets: Hips, thighs, and core.
5. Arm Circles
How to do it: Stand in chest-deep water and extend your arms out to the sides. Make small, then larger, circular motions both forward and backward.
Targets: Shoulders, arms, and upper back.
6. Water Push-ups
How to do it: Stand facing the pool wall with your hands on the edge. Lean forward and push yourself away from the wall repeatedly, like doing a vertical push-up.
Targets: Chest, shoulders, and triceps.
7. Bicycle Kicks
How to do it: Hold onto the side of the pool or a float and pedal your legs as if riding a bicycle.
Targets: Core, legs, and endurance.
Tips for a Great Pool Workout
- Warm up: Start with light water walking or stretching for 5–10 minutes.
- Stay hydrated: Just because you’re in water doesn’t mean you’re not sweating.
- Use water weights: Add resistance with aqua dumbbells or resistance bands made for pool use.
- Mix it up: Combine different moves to keep your workouts fun and effective.
- Cool down: End with gentle stretches or a few slow laps around the pool.
The Takeaway
Your above ground pool is more than a summer hangout—it’s a personal aquatic gym. With a few simple exercises, you can build strength, boost cardio fitness, and enjoy a workout that feels more like play. Whether you’ve got 15 minutes or a full hour, a pool workout can be a refreshing and effective way to stay fit without ever leaving your backyard.
So next time you head out for a dip, try turning your splash session into a sweat session. Your body (and your swimsuit) will thank you!