Hots tubs aren't just for relaxing and easing sore muscles; they're also a good place to exercise. With the use of hand weights or weights specifically made for aquatic use, you can enjoy the benefits of aquatic exercise. The buoyancy of water provides for a low-impact workout for your entire body. In addition, the heat of the hot tub can help you sweat out water weight. Due to limited space in a hot tub, weights should be used to exercise your upper body only.
Step 1
Sit down in the hot tub and position yourself on a seat where the water falls at the level of your shoulders to allow you to work against the resistance of the water.
Step 2
Hold weights in both of your hands and position your arms at your sides. With the palm-side of your hand facing upward, contract your upper arm and pull the weights up to your shoulders to perform bicep curls. Slowly lower and repeat. Complete one set of 20 repetitions. This exercise helps tone your upper arms.
Step 3
Sit with your arms fully extended in front of you in the water, with a weight in each hand. The palms of your hands should be facing each other. Pull your shoulders backwards and move your arms out to your sides. Bring the weights back to your starting position and repeat. Complete one set of 20 repetitions. These flies exercises can help strengthen your chest muscles.
Step 4
Tone and define your shoulders with shoulder shrugs. Hold a weight in each hand and position your arms at your sides. Gently shrug your shoulders upwards and hold this position for a few seconds. Relax and repeat 20 times.
Tips and Warnings
- To ensure you are healthy enough for exercise, always consult your doctor prior to beginning an exercise program. Visit your local sporting goods store to get a set of hand weights weighing between 3 and 5 pounds, or get a set of aquatic weights; these are designed specifically for water use, and do not absorb water like regular weights can. To reap the rewards of exercise, exercise five days a week for 30 minutes a day.
- For your safety and the safety of the individuals around you, only exercise when no other individual is in the hot tub.
Things You'll Need
- Hand weights
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- Exercise Goals: Water Strength and Rehabilitation Exercises
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