Hot Tub Exercises to Keep Active

Soaking in hot water has been popular for thousands of years thanks to the numerous health benefits one can experience: stress relief, muscle relaxation, improved sleep, and so much more. If you’re looking for another benefit to add to the list, try improved exercise! Stretching and working out in hot water is not only convenient, it’s also excellent for your muscles.


Why is it good to exercise in a hot tub?

  • The buoyancy (floating) of the water takes pressure off your joints
  • The hot water increases blood flow and helps to relax stiff muscles
  • Studies have shown soaking in the hot tub can even help prevent muscle damage


Hot Tub Exercises and Stretches

Start with shoulder circles to warm up your upper back and shoulders. Stand in the middle of your hot tub and extend your arms to the sides, keeping elbows unbent. Slowly rotate your arms forward to make big circles in the air. After performing 10-15 reps, try switching directions and rotate your arms backwards for another 10-15 reps.


Side stretches. Stay standing in the centre of your spa and extend your arms straight above your head, clasping your hands together. Again without bending your elbows, stretch up and to the left. Hold for 15-30 seconds, then return to centre. Repeat the same movement, this time bending to the right and holding for another 15-30 seconds. Do another 2-4 reps on each side.


Squats! Everyone’s favourite exercise is a little easier on the knees in the hot water. Starting from the standing position, clasp your hands in front of your chest for balance, then slowly tilt your hips and posterior back as if you’re sitting down in a chair. Once halfway down, return to standing position using your core abdominal muscles to pull up and pull hips forward. You can also hang on to a step or the side of the hot tub for support while sitting back. Try to remember not to lock your knees to prevent soreness.


Torso twist. Find a place in the spa for seated exercises; generally the centre shallow seats or a step work best (try to keep submerged up to your shoulders though). Cross your arms as if hugging yourself, then take a deep breath. As you exhale, contract your abdominal muscles and twist your torso slowly to the side, then inhale return to centre. Twist to each side 15 times for a total of 30 reps.


Leg extensions. Stay seated and facing the centre of your spa. Extend your legs fully out in front of you, then bring both knees to your chest. Hold for a second and then slowly extend legs back to starting position. Make sure to keep your back straight and fully focus on your core muscles doing the lifting! Perform 15-30 reps.


Bicycle kicks. Still in seated position, rotate your legs, feet and knees in and out as if riding a bicycle. This exercise helps works your abs and legs muscles! Complete 15-20 reps.


Hip stretches. End off your workout with this gentle stretch. Reminaing seated in your spa, cross one leg on top of the other and rest your ankle on your opposite knee. Place your hand on the crossed knee and lean forward at the waist until you feel a gentle stretch. Hold for 15-30 seconds, then switch sides. Complete 5-10 reps per side, then relax into the jets and congratulate yourself on a workout well done!


Tip! Have a favorite yoga position or workout routine? A lot of your favourite stretches and exercises can easily be adapted and done in the hot tub!


Keep in Mind...

Always ease into your stretches and exercises slowly, trying not to over exert yourself; muscles can be more vulnerable to overstretching in the relaxing hot water.


You’ll be sweating more than usual with a hot tub workout as it will be hot! Remember that you’ll need to keep sipping water during your workout - try bringing a cold water bottle outside with you.