Exercises You Can Do in Your Hot Tub

Instead of driving over to the gym, why not use your inviting hot tub for an effective workout in the privacy of your backyard? You already have everything you need to work-out right at home. Aquatic workouts are known to be one of the most effective forms of exercise for quick fat-burning. Even the simplest aquatic exercises bring so many health benefits. Due to waters natural resistance, exercising in your hot tub can strengthen your muscles, increase heart rate or boost cardio intensity, helping to reduce the risk of coronary heart disease while effectively trimming excess fat. This can also strengthen your lungs and alleviate asthma symptoms. It's never too late to start - allot a specific time of the day for your hot tub exercise and do it on a regular basis to help bring your body back into shape. For optimum health, consider revising your diet to include a healthy balance of fresh vegetables, fruit, protein, and plenty of water.

Always consult your doctor before beginning a new exercise routine to make sure that you are healthy enough to support the increase in activity.

Warm Ups

Before getting started, do a few warm ups to prepare your body and loosen your muscles. You can do 3-5 repetitions of each.

  • Neck Bends: Bend your neck towards the side alternatively for 8 counts.
  • Side Bends: Hands on your hips then bend from the waist towards one side, then come back up. Do the same on the other side. Do 4 counts each side.
  • Shoulder Shake/Roll: Rotate your shoulders in a circular motion raising both shoulders up toward the ears and down. Do this for 8 counts.
  • Arm Circles: Extend your arms out at both sides then rotate forward for 4 counts then do reverse for another 4 counts.

Hot Tub Exercises

Once you're warmed up, its time to get started with your water exercise routine.

  • Side Leg Extension: Seat on your hot tub seat and support your back. (If your seats are extra deep, you may need to insert a pool pillow or float behind you for added support.) Extend your legs straight and raise them alternatively. Make sure to contract your abdominal muscles, then spread both legs out and point your toes. As you put down your legs, flex your feet. You can do 8 counts, and repeat 3 times.
  • Bicycle: Sit on your hot tub seat, make sure you are supported well. Lift up your legs and rotate in bicycle motion - slowly. Make sure to tighten your core (abdomen). You can start in a slow pace and do 12 counts. Try to do 3 repetitions per set.
  • Jack-Knife's: Stay seated on your hot tub and, again, support your back. Tighten your core (abdomen) then bend your legs and bring them to your chest, make sure to point your toes while doing this. Then, extend and open your legs opposite side of the hot tub. This will slightly arch your back, and make sure to contract your stomach and use your abdominal muscles while doing this (not your back muscles). Do 12 counts then repeat.

Cool Down

Use the hot tub to stretch out your muscles, which are most likely sore at this point, and then repeat gentle stretching once you are out of the hot tub.

The hot tub is a great place to relax and release stress, but using it for exercise is perfect too! Just make sure you are always hydrated and the temperature is well modulated. Rest and drink an entire 12 ounce bottle of water. Once you have caught your breath and finished your water, fill up on fruit and veggies. Try to keep the carbs and dips to a minimum to avoid post-workout overeating.

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