15 Best Swim Spa Exercises for Strength, Flexibility, and Relaxation

Discover 15 of the best swim spa exercises, including water walking, flutter kicks, arm circles, squats, core twists, hamstring stretches, and leg lifts. Learn how to build safe, low-impact exercise routines that support your joints, improve blood flow, and help reduce stress, all while enjoying the comfort of warm water.

Water naturally adds resistance to every movement, turning even the simplest motions into powerful, low-impact workouts. As hot tub owners, we’ve experienced the benefits firsthand: reduced joint strain, improved blood flow, and a calmer mind after each session.

Regular swim spa exercise can support weight loss, alleviate arthritis symptoms, and enhance daily mobility. Let’s explore the most effective swim spa exercises to build your best self.

What Are The Best Swim Spa Exercises to Try Today

The best swim spa exercises include warm-ups, strength training, core work, and gentle stretches. Movements like water walking, chest flys, leg lifts, and hamstring stretches target your entire body with low-impact resistance. These exercises help improve flexibility, balance, and circulation while reducing joint strain.

With the comfort of warm water, it’s a complete workout routine built for recovery and results.

Warm-Up: Prepare Your Body in Water

Before starting any strength or mobility routine, begin with a few light movements in the water to raise your body temperature and promote healthy blood flow.

Research shows that warm-ups increase muscle readiness and circulation, and water-based exercise offers additional joint support

Here’s how to perform each one safely and effectively:

1. Water Walking

Stand with feet hip-width apart
Walk forward for 30 seconds, then backward for 30 seconds
Swing your arms naturally as you move

Benefits: Warms the knees and hips, improving range of motion.

2. Arm Circles

Submerge to chest depth
Extend arms to the sides with palms facing down
Start with small forward circles, then make them larger
Reverse the motion to circle backward
Alternate between forward and backward movements

Benefits: Loosens shoulders and boosts upper-body mobility.

3. Torso Rotations

Place hands on your hips
Keep feet planted and slowly twist your upper body side to side
Maintain steady breathing and a smooth pace

Benefits: Activates core, improving balance and posture.

Upper Body Swim Spa Workouts

According to the CDC’s ‘Growing Stronger’ programme, safe upper-body resistance routines can target the shoulders, upper arms, and chest while prioritising joint comfort.

4. Push and Pulls

Stand tall in the water
Extend one arm forward, then pull it back in a smooth motion
Keep your core engaged
Balance on one leg for added stability

Benefit: Tones arms and chest while improving coordination.

5. Chest Flys with Water Weights

Stand upright with arms relaxed at your sides, holding water weights
Lift arms to shoulder height
Open arms wide, then close them in front of your chest
Move slowly and with control

Benefit: Builds upper-body strength and enhances shoulder mobility.

6. Triceps Push-Backs

Keep a slight bend in your knees
Bend elbows slightly, arms close to your sides
Push one arm back through the water, then return slowly
Repeat 12–15 reps per arm

Benefit: Strengthens triceps and tones upper arms.

Lower Body Swim Spa Exercises

7. Aqua Squats

Stand with feet hip-width apart
Lower your body into a squat, keeping knees aligned over your toes
Hold the position for a few seconds
Rise slowly to standing

Benefit: Builds leg strength and relieves pressure on knees and hips

8. Leg Lifts

Stand tall and hold onto the spa wall for balance
Lift one leg out to the side while keeping the other leg stable
Engage your core to stay upright
Perform 10–12 reps on each side

Benefit: Strengthens hips and outer thighs, improves balance

9. Hamstring Stretch

Extend one leg out onto the spa seat, keeping it straight
Keep your back flat and lean gently toward your chest
Hold the stretch for 20–30 seconds

Benefit: Increases hamstring flexibility and supports lower back health

Core and Balance Swim Spa Exercises

Water-based core exercises improve stability, posture, and midsection strength with gentle, joint-friendly resistance. Research shows aquatic training enhances balance and core control while the water supports the body and reduces impact.

10. Flutter Kicks

Hold the edge of the spa for support
Extend both legs straight behind you
Kick your legs quickly in an up-and-down motion for 30 seconds
Keep your core tight and your body level

Benefit: Strengthens core muscles and improves lower body control

11. Knee-to-Chest Crunches

Stand or float upright with support if needed
Bring one knee toward your chest and hold briefly
Extend the leg back out
Alternate legs for 10–12 total reps

Benefit: Engages abdominal muscles and supports spinal mobility

12. Standing Twists

Stand with feet shoulder-width apart
Rotate your upper body from side to side
Keep your hips facing forward and movement slow and controlled
Perform for 30–45 seconds

Benefit: Builds rotational strength and improves posture and range of motion

Stretching and Flexibility in Warm Water

Warm water helps reduce stiffness, increase circulation, and improve flexibility. Research shows that warm-water exercise relaxes muscles, enhances range of motion, and supports gentle stretching without stressing the joints.

13. Seated Hamstring Stretch

Sit comfortably on the spa seat
Extend one leg straight in front of you
Keep your back flat and lean forward slowly toward your chest
Hold for 20–30 seconds, then switch legs

Benefit: Relieves lower back tension and improves hamstring flexibility

14. Calf Muscles Stretch

Stand facing the wall of the spa
Press the ball of one foot against the wall, keeping the heel down
Hold for 20 seconds, then switch legs

Benefit: Loosens tight calves and supports ankle mobility

15. Shoulder and Arm Stretch

Stand or sit upright
Bring one arm across your chest
Use your opposite hand to gently press it closer to your body
Hold the stretch for 20 seconds, then switch arms

Benefit: Releases tightness in shoulders and upper back

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From Swim Spa to Hot Tub Exercises: The Perfect Combination

After your workout, moving from the swim spa to the hot tub helps your body recover and your mind unwind. The swim spa builds strength and endurance, while the hot tub focuses on relaxation and heat therapy.

Stay active with gentle movements that promote recovery:

Seated Arm Circles: Loosen shoulders and promote circulation
One-Leg Balance Holds: Engage your core and improve stability
Hot tub stretching exercises: Target calves, shoulders, and hamstrings

The warm water supports your body weight, reducing joint pressure and calming the nervous system. This combination helps ease muscle tension and boost flexibility.

Benefits: Improved blood flow, reduced arthritis pain, and faster recovery. For best results, keep water between 36–38°C, the ideal temperature range for deep relaxation.

Create Your Complete Swim Hot Tub Workout Routine

Turn your swim spa exercises into a balanced weekly plan that builds strength, improves flexibility, and promotes recovery. Below is a simple 25-minute session you can follow 3–4 times a week:

Phase	Exercises	Duration
Warm-Up	Water Walking, Arm Circles	5 minutes
Main Circuit	Aqua Squats, Chest Flys, Flutter Kicks, Leg Lifts	15 minutes
Cool-Down	Seated Hamstring Stretch, Shoulder Stretch	5 minutes

Use your swim spa for movement and resistance. Afterward, transition to your hot tub to relax and stretch in warmer water. Make sure to rest between sessions and stay hydrated: warm water boosts circulation but can increase fluid loss.

Benefits of Swim Spa Exercises for Arthritis Pain and Joint Care

Swim spa sessions are ideal for relieving joint pain and improving mobility, especially for those with arthritis.

Here’s why it works:

Warm water reduces inflammation and eases joint stiffness
Hydrostatic pressure improves circulation and helps reduce pain
Gentle exercises support movement without putting strain on your body

Movements such as water walking, leg lifts, and torso rotations are especially beneficial for seniors and individuals with arthritis. They strengthen muscles, support balance, and protect joints.

Safety Essentials for Swim Spa Workouts

Protect your joints and muscles while making every session more effective. Keeping a few safety basics in mind helps you get the most from your workouts.

Keep water between 30–33°C to prevent overheating
Always check your posture and alignment before starting any movement
Stop immediately if you feel lightheaded, overheated, or flushed
Consult your doctor if you have heart issues, chronic pain, or other health concerns

Exercising in warm water is a safe and low-impact activity, but it’s essential to listen to your body and pace yourself accordingly.

Recovery and Relaxation: The Cool-Down Ritual

Cool down gradually to improve blood flow, prevent soreness, and ease into relaxation after each workout.

Here’s how to wind down effectively:

Sit comfortably on the hot tub seat for a few minutes
Let the warm water jets target tired muscles
Breathe deeply and give your body time to return to its natural rhythm

This brief routine helps your muscles recover, leaving you feeling calm and refreshed, ready to enjoy the rest of your day or evening.

Final Thoughts: Build Your Year-Round Wellness Routine

With consistent water-based exercises, you’ll enhance strength, flexibility, and relaxation year-round. Swim spa workouts are low-impact, easy to maintain, and adaptable to any season.

Make your workouts cleaner, safer, and softer with O-Care. Our mineral-based solution keeps your spa water gentle on skin, free of harsh odors, and ready for daily use, perfect for both exercise and recovery.

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Use our store locator to find O-Care near you and make spa wellness part of your everyday life.

Improve your hot tub experience with advice from our experts: