What are the best pool exercises to do in your above ground pool?

Below are a variety of low‑impact, water‑resistance exercises and routines you can do in an above ground pool to build strength, improve flexibility, and get a cardiovascular workout. Since most above ground pools are relatively shallow and compact, these exercises focus on stationary movements, resistance work, and core engagement rather than full‑lane lap swimming. Aim to spend 30–45 minutes in the water, 2–4 times per week, for best results. Feel free to mix and match based on your comfort level, fitness goal, and pool depth.

1. Warm‑Up (5–7 minutes)

Getting your muscles ready and your heart rate gently elevated is important before more intense water work.

1. March in Place

   • Stand in water so that it’s about waist to chest high.

   • Lift one knee up toward your chest, then lower; switch legs.

   • Swing your opposite arm as you bring each knee up (e.g., right arm with left knee).

   • Continue for 1–2 minutes at a brisk but comfortable pace.

   
   

2. Arm Circles

   • Extend your arms out to the sides at shoulder height (palms facing down).

   • Make small circles (forward) for 30 seconds, then reverse (backwards) for 30 seconds.

   • Keep shoulders relaxed and core engaged.

     
     

3. Side‑to‑Side Leg Swings

   • Hold onto the pool’s edge or use a sturdy floatation noodle for support.

   • Stand on one leg and swing the other leg side to side (hip abduction/adduction), about 10–12 swings each side.

   • Switch legs and repeat.

     
     

4. Torso Twists

   • Stand with feet hip‑width apart, holding a light water‑resistant dumbbell (or just interlace your fingers).

   • Rotate your torso gently to the right, then to the left, keeping hips facing forward.

   • Perform 10 twists on each side, moving smoothly.

     
     

2. Cardio & Lower‑Body Work (10–15 minutes)

Using the natural resistance of water makes your muscles work harder without placing stress on your joints.

1. Water Jog or High Knees

   • In water up to your chest (or as deep as your above‑ground permits), jog in place or jog forward/backward for 1–2 minutes.

   • If you have the room, jog from one end of the pool to the other. Otherwise, do high‑knee “marches” in place, lifting each knee to waist height.

     
     

2. Jumping Jacks (Aqua‑Style)

   • Stand with feet together, arms at sides.

   • Jump (or press feet apart) into a wide‑leg stance while raising arms overhead.

   • Return to start.

   • Do 2–3 sets of 15–20 reps. Even though the water dampens impact, move deliberately to feel resistance.

     
     

3. Flutter Kicks

   • Hold onto the pool wall or grab a kickboard for buoyancy.

   • Keep your body relatively horizontal (lean forward), legs straight, and perform small, rapid up‑and‑down kicks from the hips.

   • Aim for 30–45 seconds of continuous kicking, 2–3 sets.

     
     

4. Side Leg Lifts

   • Face the pool wall and hold on for balance.

   • Standing on your right leg, lift your left leg out to the side as high as is comfortable (hip abduction), then lower.

   • Perform 12–15 reps each side, 2 sets.

     
     

5. Standing Squats (Aqua Squats)

   • With feet hip‑width apart, sink down into a squat by pushing your hips back and bending knees (as if sitting into a chair).

   • Because of buoyancy, focus on pushing down through heels and engaging glutes.

   • Rise back up.

   • Complete 3 sets of 12–15 reps.

     
     

3. Upper‑Body & Core Strength (10–15 minutes)

Use water‑resistant dumbbells, pool noodles, or even just your hands to build upper‑body and core stability.

1. Water‑Resistant Bicep Curls

   • Stand with chest‑high water and hold a pair of water dumbbells (or simply make fists to increase resistance).

   • Keep elbows by your sides and curl hands toward shoulders, then lower with control.

   • 12–15 reps, 3 sets.

     
     

2. Tricep Pushdowns (Using Pool Wall)

   • Face the pool wall and place your palms on the edge at chest height, elbows pointing back.

   • Walk your feet backward until your body forms a slight angle.

   • Bend elbows, bringing chest closer to the wall, then straighten arms to “push” body back.

   • 10–12 reps, 3 sets.

     
     

3. Aqua Chest Fly (Using Noodle or Dumbbells)

   • Stand in chest‑deep water holding a noodle or lightweight dumbbells extended straight out to your sides (arms roughly parallel to the surface).

   • Bring your arms in front of you, palms facing each other, until they almost touch, squeezing shoulder blades together.

   • Slowly open arms back to starting position.

   • 12–15 reps, 3 sets.

     
     

4. Core Crunches (Crunch‑and‑Twist)

   • Stand with water at chest level. Cross your arms over chest.

   • Engage your abs and slowly bring your torso forward (like a crunch), then twist to the right, return to center, and then twist to the left.

   • That’s one rep. Do 10–12 reps, 2–3 sets.

     
     

5. Plank Holds (Aqua‑Style)

   • Face the pool wall and place forearms on the edge; extend legs straight back so your body forms a straight line from head to heels (feet may hover or touch the pool bottom).

   • Hold for 20–30 seconds, focusing on a tight core.

   • Perform 2–3 holds.

     
     

4. Balance & Flexibility (5–7 minutes)

Working on balance in water forces stabilizing muscles to engage; stretching helps prevent soreness.

1. Single‑Leg Stand with Reach

   • Stand on your right foot in chest‑deep water.

   • Extend your left arm forward and reach as though you’re trying to touch something just out of reach, leaning trunk slightly forward.

   • Return to center. Repeat 8–10 times, then switch sides.

     
     

2. Water‑Assisted Hamstring Stretch

   • Place one heel on the pool’s edge (leg straight, toes up).

   • Lean forward at the hips (keeping back flat) until you feel a stretch in the back of your leg.

   • Hold for 20–30 seconds per side.

     
     

3. Calf Stretch Against Wall

   • With palms against pool’s side wall at chest level, step one foot back so that both feet are flat on the pool floor.

   • Lean forward, bending front knee but keeping back leg straight, to stretch calf muscles.

   • Hold 20–30 seconds each side.

     
     

4. Chest/Shoulder Stretch (Using Noodle)

   • Grip a noodle behind your back with both hands (palms facing up or forward) so arms are extended behind you.

   • Lift noodle up slightly to open chest and stretch shoulders.

   • Hold 20–30 seconds.

     
     

5. Cool‑Down (3–5 minutes)

Lower your heart rate gradually and help your muscles relax.

1. Easy Water Walk

   • Slowly walk in place or in a small circle, swinging arms gently, for about 1–2 minutes.

     
     

2. Gentle Arm Reaches

   • Stand tall and reach one arm over your head, stretching upward; hold for 10 seconds.

   • Switch arms and repeat.

   • Then extend both arms overhead and lean slightly to each side to stretch the obliques (10 seconds per side).

     
     

3. Neck Rolls

   • Tilt your right ear toward your right shoulder, then slowly roll your chin down toward chest, then left ear toward left shoulder, and back up—completing a gentle circle.

   • Do 3 slow rotations in each direction.

     
     

4. Deep Breathing

   • Stand comfortably, close your eyes if you want, and take 5–6 deep inhales and exhales, focusing on relaxing shoulders and letting water’s buoyancy soothe your body.

     
     

Tips & Variations

• Pool Depth Consideration

  Most above‑ground pools range from 3–4 feet deep. If your pool is shallower (e.g., 3 feet), focus more on squats, leg lifts, and upper‑body moves. If it’s deeper (4 feet or more), you can incorporate more aqua jogging or even lightly submerge for vertical kicks.

  
  

• Use Floatation Equipment

  Noodles, water dumbbells, hand paddles, and ankle weights designed for water can add resistance and help you target muscles more precisely. For example, wearing aqua ankle weights while doing leg lifts or flutter kicks intensifies the burn.

  
  

• Interval Approach

  To boost cardiovascular benefit, alternate 1 minute of high‑effort (e.g., fast water jog) with 1 minute of recovery (walking in place). Repeat 5–8 times.

  
  

• Monitor Intensity

  On a scale of 1–10 (1 being easy walk, 10 being all‑out sprint), aim for intervals in the 7–8 range during high‑effort bursts and 3–4 for recovery. You should be able to talk, but not sing, during moderate intervals.

  
  

• Safety First

  Always stay hydrated (yes, even in the water), wear water shoes if the bottom is slippery, and know where the ladder or steps are at all times. If you have any joint issues or health concerns, check with a doctor before starting new aquatic exercises.

  
  

Sample 30‑Minute Above‑Ground Pool Workout

1. Warm‑Up (5 min)

   • March in place (1 min)

   • Arm circles (1 min)

   • Side leg swings (1 min)

   • Torso twists (1 min)

   • Gentle water walk (1 min)

     
     

2. Circuit (Repeat 2×)

   • Water jog / high knees: 1 minute (effort 6/10)

   • Standing squats: 15 reps

   • Bicep curls: 12 reps

   • Flutter kicks: 45 seconds

   • Tricep pushdowns: 10 reps

   • Core crunch‑and‑twist: 10 reps

     
     

Rest 30 seconds between exercises if needed; rest 1 minute between circuits.

3. Balance & Stretch (5 min)

   • Single‑leg stand with reach: 8 reps/side

   • Hamstring stretch: 20 seconds/leg

   • Calf stretch: 20 seconds/leg

   • Noodle chest stretch: 20 seconds

     
     

4. Cool‑Down (3 min)

   • Easy water walk: 1 minute

   • Arm reaches (alternating): 1 minute

   • Deep breathing / neck rolls: 1 minute

     
     

Why Pool Workouts Are Great for Above‑Ground Pools

• Low‑Impact: Water buoyancy supports roughly 90% of your body weight, so joints (knees, hips, ankles) experience less stress than on land.

• Full‑Body Resistance: Every movement in the water has built‑in resistance, so you work muscles more efficiently without weights.

• Adaptable to Small Space: Even without lap length, you can do stationary cardio, strength, and balance drills in a small radius.

• Cooling Environment: Especially helpful in summer—water keeps you cool, reducing risk of overheating.

  
  

Equipment Suggestions (Optional)

• Aqua Dumbbells or Resistance Noodles: For biceps, triceps, and chest exercises.

• Kickboard or Pool Noodle: Useful for buoyancy during flutter kicks or support during balance drills.

• Aqua Ankle/Wrist Weights: Adds intensity to leg lifts or arm movements.

  
  

Feel free to adjust sets, reps, and exercise selection to match your fitness level. As you grow stronger, you can increase resistance (heavier water weights or faster intervals) or extend the length of each exercise. Enjoy your above ground pool workouts!