Best Workouts to Do in the Swimming Pool

Working out while away from home can be quite a challenge, especially when you no longer have access to your usual fitness center or gym. Luckily, there are ways to get around this, and you can do this even if you’re on vacation at a Sathorn hotel with a pool. Aquatic exercises can be excellent full-body workouts, and what’s more, is you can do them anywhere there is a pool.

Water provides heavier resistance than air, and this is what makes working out in the pool effective. This heavier resistance can engage your muscles and help you burn more calories in a short amount of time. Aquatic exercise provides a variety of advantages, allowing you to get a great cardio workout while also improving strength, endurance, and flexibility. The following are a few pool exercises that you can perform in the comfort of Amanta Sathorn, a modern luxury hotel with a pool.

Walking in water

Walking in water is a good exercise for your body as you can feel how the water generates resistance. This resistance can improve your muscles, targeting your arms, core, and lower body. You can also use hand or ankle weights to increase the intensity of the workout.

You can start by walking forward in chest-high or waist-high water. Walk 10-20 steps forward and the same distance backward. Incr5ease the speed to make it more difficult. You may also increase the intensity of your effort by jogging in place. Overall as long as you are walking and feeling the resistance of your body, you are sure to improve your arms, core, and lower body.


This exercise is basically the water-based equivalent of doing squat jumps, as they are squat jumps done underwater. In order to do these jumps, you can stand with your feet slightly wider than shoulder-width apart. Squat low enough so that your shoulders are underwater. Extend your arms to the side for balance. You can then jump straight up, lowering your arms and flexing your glutes as you bring your legs together at the top of the jump. After you land in the starting position, you can do several more repetitions. 20 reps is an ideal number, although you can feel free to adjust this number according to how intense you want your workout to be.

One leg stand

For this workout, you will be working on your balance. Stand on one leg while raising your knee to your hip level. While your knee is raised and you’re standing on one foot, you should hold this pose as long as you can, up to 30 seconds, then switch legs. You may do one to two sets of five on each leg. If you have trouble with balance, you can try this exercise while holding the side of the pool.

Best Workouts to Do in the Swimming Pool
Best Workouts to Do in the Swimming Pool

Arm raises

For this exercise, you need to be in water deep enough to submerge your shoulders. Then, hold your arms at your sides and bend your elbows to 90 degrees. With your elbows bent and your shoulders down, raise your arms outward toward the water surface, then drop them down to your sides. You can repeat this for three sets of 10. You may also perform these arm raises while standing on one leg to challenge your balance during this workout.

Overall there are a variety of exercises you can perform even if you are away from home on vacation. Even in a Sathorn hotel with a pool, it’s possible to stay fit, as long as you know some underwater workouts.

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