If your usual workouts feel repetitive or hard on your body, it might be time to change things with water workouts.
They’re gentle, energizing, and a great way to stay active without putting too much pressure on your joints. And don’t worry—you’ll still get a great workout that leaves you feeling accomplished.
We’ve put together some water exercises to add variety and excitement to your fitness routine. These are made for women like you—women looking for a way to stay strong, healthy, and refreshed. Ready to dive in? Let’s go.
Flutter Kicks
In the water or on the side of the pool, flutter kicks are great for your legs, back, and core. This exercise wakes up your muscles without overwhelming you. Kick steadily, and you’ll feel your core engage and your legs strengthen while the water supports you.
It’s low-impact, easy to learn, and incredibly rewarding—perfect to leave you feeling strong and energized. Take your time, enjoy the rhythm, and let your kicks do their job.
Leg Lifts
Slow, controlled leg lifts in the water are a great way to engage your core and strengthen your lower body. The water resistance adds a challenge, making this exercise effective and joint-friendly.
You can either hold onto the pool’s edge or float freely to do this exercise. The point is for each lift to be focused, balanced, and controlled.
Arm Curls
Pool arm curls are a straightforward way to maintain upper-body strength. Hold them at your sides using water weights, curl them toward your chest, and slowly release them. The water resistance helps build muscle without overloading your joints, which is especially beneficial for women over 50.
Stronger arms improve functional abilities, like carrying bags or household items, and help prevent muscle loss naturally occurring with age.
Aqua Push-Ups
If traditional push-ups feel too tough, aqua push-ups are a low-impact alternative. Stand in the water facing the pool’s edge, place your hands on the rim, and push yourself upward before lowering back down.
This exercise targets your chest and arms while the water supports your body weight, reducing strain on shoulders and elbows. Aqua push-ups combine effectiveness with ease, making them a must for any pool workout routine.
Water Walking
Any doctor will tell you walking is one of the best forms of exercise, and combining that with a pool and resistance is a winning combination. Water walking is straightforward; natural resistance tones your legs and engages your core with every step.
For women over 50, this is an easy way to stay active while adding a bit of a challenge. Depending on your comfort level, you can go at a brisk pace or take it slow to help build strength and improve stamina.
Basic Core Engagement Float
Core strength keeps us steady, balanced, and confident in movement, whether navigating uneven ground or reaching for a high shelf.
The basic core engagement float is perfect for building that strength. Rest your hands on the side of the pool or use a pool noodle, stretch your legs, and focus on holding steady as your abs stabilize you.
It’s a focused, low-pressure exercise that makes a big difference over time—perfect for staying strong and steady without the grind of traditional core workouts.
Water Resistance Jogging
Grab a pool noodle and transform a regular jog into an energizing water workout. Holding the noodle for support, start jogging in place or around the pool. The noodle helps with balance, while the water’s resistance makes every movement count.
This isn’t just about cardio—it also engages your core, strengthens your legs, and helps improve coordination. It’s a great option for staying active and building endurance.
Underwater Sumo Squats
This is a great exercise but a bit more challenging and advanced, so never do this on your own unsupervised if you’re new at it. Underwater sumo squats combine strength and balance by focusing on your legs, core, and glutes.
Stand with feet wide apart, hold a weight or ball for resistance, and slowly squat before rising back up. The water creates a natural resistance that works your muscles harder without added strain. It’s ideal for improving strength and stability in a low-impact and effective way.
Lateral Arm Raises with Water Weights
Lateral arm raises might look easy, but don’t be fooled—they’re a powerhouse for your upper body. Standing in the water, hold weights at your sides, then slowly lift them to shoulder level. Pause for a moment before lowering.
This exercise strengthens your shoulders, upper back, and arms while improving balance and posture.
Water resistance makes each movement smooth but challenging, offering a workout that’s both effective and gentle. It’s a great addition to any water fitness routine for staying strong and active.
Water Skiing Stance
Grab a pool noodle and try the water skiing stance. Step into chest-deep water, place one foot forward, bend your knees, and lean back slightly like you’re on skis. Hold for a moment, then switch legs.
This move challenges your balance and strengthens your core and legs while keeping things light and fun. It’s a no-fuss way to build stability without overthinking the workout.
Seated Leg Extensions
Sit at the edge of the pool, letting your legs float freely. Slowly straighten one leg until fully extended, then bring it back down. Alternate legs and keep a steady pace.
This exercise works your thighs and helps with strength and balance. Want to mix it up? Add a slight pause at the top, or try gentle ankle weights. This easy exercise blends relaxation with purpose, leaving your muscles feeling more engaged with every stretch.
Water Side Stretches
Standing in waist-deep water, reach both arms up and clasp your hands together. Slowly lean to the left, keeping your hips steady, and then shift to the right. The water’s resistance helps engage your core while you stretch.
This move feels good, strengthens your sides, and promotes flexibility. It’s a perfect exercise for unwinding or warming up, giving you a boost without any complicated steps.
Squat Jumps
Stand in shoulder-deep water with your feet slightly wider than your hips to try water squat jumps. Squat low, then push through your legs to jump, letting water resistance add an extra challenge.
The resistance challenges your leg muscles while supporting your balance. This dynamic movement boosts strength, coordination, and energy all in one go. Plus, it’s hard not to feel triumph when jumping up through the water.
Water Oblique Twists
Water oblique twists are a fantastic way to wake up your core. Grab a pool noodle for support, holding it in front of you while standing in chest-deep water. Twist your torso from side to side, engaging your oblique muscles.
The water provides resistance and is a great way to strengthen your sides and improve balance without the strain associated with traditional floor exercises. Go at your own pace—slow for controlled strength or faster for a light cardio element.
Underwater Arm Presses
Underwater arm presses use water resistance to target your upper body. Stand in shoulder-deep water and hold a foam board or water weights in front of you. Push down slowly and feel your chest, shoulders, and arms engage, then let the buoyancy guide it back up.
This movement strengthens the muscles you rely on for everyday tasks. You control the pace, making it a gentle yet effective exercise for staying strong and capable.
