Aquatic workouts are a fun, low impact option to increase fitness without straining your body. This is great news for those with joint pain, sports injuries, or anyone who wants to combine therapeutic exercises with the soothing heat and buoyancy of water. What’s more, your home spa can serve double duty as your warm up and post-workout relaxation space. Provided you have permission from your doctor, try out some of the water-based moves below the next time you head for your Jacuzzi® Hot Tub.

Leg and Hip Lifts

Strengthening your legs and hips can help to improve balance, add support to your back muscles, and decrease the risk of injury. Stand up in your spa, using the walls or lip of the hot tub for support, and extend your leg outward and to the side. Loosen up your hips by bringing your knees up one at a time, as close to your chest as you can, then lower and extend them behind you. Repeat each exercise in sets of 3, with 10 to 15 repetitions to start, building in number and frequency as you grow stronger.

Arm Circles and Light Weights

Define and tone your arms by holding them down by your side, then curling upward from the elbow. You can also extend your arms straight outward – one or both at a time, depending on the size of your tub – and work them in circles to build your shoulder and triceps muscles. Do this empty-handed or with light weights. As with the leg lifts, perform these exercises in sets of 3 with 10 to 15 repetitions, until you’re comfortable doing more.

Aerobics

Add an aerobic, cardio-focused component to your hot tub workout with bicycle kicks. Sit in the spa with your legs toward the center, hold the edge of the seat with both hands, and elevate your legs, keeping them in the water. Make a pedaling motion as if you’re riding a bicycle. Pedal for 30 seconds, alternating speeds for a better workout, then take a break and repeat as desired. Get in the rhythm by using your wireless spa stereo system to set the mood with music or your own custom playlist.

Stretch

Warm water loosens up your muscles, making your hot tub the perfect place to stretch pre- or post-workout. After soaking for a few minutes, perform quad and hamstring stretches for your legs, as well as bicep and shoulder stretches for your upper body.

As always, stay hydrated while you’re in the spa—drink lots of water. Make sure to pay attention to your body during your hot tub workout and exit the water if you ever feel light-headed. You can also read more about simple exercises to do in your hot tub.