Aquafit: 4 exercises for your next swim at the pool
We’re bringing aquafit back: With a few simple exercises in the water, you can train strength, stamina and mobility – all in a relaxed way during your next visit to the pool.
Aquafit at a glance
Aquafit uses the resistance of the water. Because the water slows movements down, you need more strength to work against this resistance.
Aquafit takes many different forms – classic standing exercises, dynamic programmes such as aqua jogging, or routines with “aqua dumbbells”. Thanks to buoyancy belts, training is possible not only in shallow water but also in deeper areas.
- Strengthening the heart and muscles: Aquafit gets the circulation going while training the muscles. Water resistance slows movements and makes them more intense without you immediately noticing – a bit like gentle strength training. This added intensity also challenges the heart and circulation more than expected.
- Joint-friendly training in water: In the water, buoyancy supports the body – like a natural prop. Bones, ligaments and joints are therefore under far less strain than on land. Ideal if you want to take pressure off your joints.
- Ideal for osteoarthritis and injuries: For people with osteoarthritis, joint problems or injuries in joint areas, aquafit can be a gentle way to stay active.
- Training for balance: Because you constantly have to keep your balance in the water, coordination and stability are automatically trained – a benefit you notice in everyday life too.
Aquafit is gentle, but that doesn't mean there are no rules: Anyone with health issues or recent injuries should check with a doctor beforehand whether it’s suitable. Don't enter the water with open wounds. And as with any sport: Listen to your body – start slowly rather than overdoing it.
- Beginners: Just one 30-45 minute session per week is a good start. This enables the body to get used to the movements in the water.
- Those with experience: Two to three sessions per week of 45-60 minutes noticeably improve stamina and muscle strength.
Important: Regular, moderate sessions are better than rare, very intense workouts – this keeps progress steady and reduces the risk of injury.
Aquafit exercises for you to try
From aquacycling to step aerobics, all kinds of exotic combinations of sports can be done in water today. However, not much is needed when it comes to a little strength training. We've put together four simple strength exercises that you can do in the pool – quite unobtrusively.
Exercise 1: Arm circus
Aim: This exercise strengthens the shoulders and chest muscles while improving mobility in the upper body.
How to do the arm circus exercise
- Stand with your feet hip-width apart and engage your core lightly – keep your upper body stable.
- Extend both arms out to the sides.
- Make large circular movements, alternating forwards and backwards.
- Keep the movement controlled and your arms straight.
Exercise 2: High-knee run in the water
Aim: This exercise strengthens the hip flexors and leg muscles, stabilises the core and boosts your circulation.
How to do the high-knee run exercise
- Stand upright in the water, keeping your core slightly engaged.
- Lift your knees high in turn, at least to hip height.
- Optional: Swing your arms with energy to support the movement.
Avoid common mistakes: Make sure you stay upright and don’t lean your upper body forward.
Exercise 3: Hand to knee
Aim: This exercise strengthens the abdominal and hip muscles, improves mobility and trains coordination and balance.
How to do the hand to knee exercise
- Stand with your feet hip-width apart, upper body upright, core engaged.
- Extend both arms out to the sides.
- Bring your right knee and left hand together until they touch.
- Return to the starting position with control and repeat on the other side.
Exercise 4: Butterfly
Aim: This exercise strengthens the chest, shoulders and upper back while improving posture.
How to do the butterfly exercise
- Stand in a slight lunge, both feet firmly on the floor.
- Engage your core, keeping the upper body upright.
- Bring both arms together in front of your body, as if you were about to hug something.
- Then open your arms again, drawing your shoulder blades down and back.
Avoid common mistakes: Avoid using too much momentum – keep the movements smooth and controlled.
Varying training intensity
How demanding aquafit feels is entirely up to you:
- Easier: Slower movements, smaller ranges of motion and fewer repetitions.
- More intense: Faster movements, added arm motions.
- Bonus tip: Using aids such as paddles, pool noodles, balls or special aqua dumbbells increases resistance even further – almost like using weights in a gym workout.
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