Swimming exercises do not just include laps! If you didn’t already know, swimming is a diverse activity that not only includes a variety of types of strokes, but also different exercises and actions you can do underwater without having to tire yourself doing laps. You can put them together to create swimming workouts or simply if you are looking for a new fitness routine.

Exercising underwater can come with some great swimming benefits, such as muscle toning and weight loss. It is also a fun way to keep active and can be done with friends or as a family! Once you know how to swim and feel comfortable in the water, then try out some of the different, fun activities you can get involved in.

5 Best Underwater Exercises

The swimming pool is not just for doing laps! There are a huge variety of swimming exercises that you can try out to get your heart rate pumping and your muscles active. We have selected our favourite 5 swimming exercises for you:

  • Roman Chair: using a float/kickboards and holding them behind your back, bring your feet together bending your knees to raise your legs into a chair position
  • Jogging: jogging under water with your upper body above the water, normal jogging if your feet are touching ground, use floatation devices if they are not
  • Otter Roll: holding a ball towards your chest, lay on your back in the water, keep your legs extended and feet together, turn to your left bringing your whole body above the ball and facing into the water
  • Wave Maker: with your hands holding onto the side wall of a pool, keep your head above water and your body underwater extended with feet and knees together, bend your knees down in a dolphin action, kick as hard and fast as possible
  • Bicycle: with your back against pool wall and your arms raised and bent above the water giving you support, kick your legs under the water in bicycle motion

Check out your local gym and swimming pool for special water classes, such as water aerobics, water zumba or water polo to get involved in as further examples of swimming exercises. Here is a short video with some more great underwater exercises: