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'CUT OUT AND KEEP', THE BUSY POOL

  • Writer: Susie Black
    Susie Black
  • 11 hours ago
  • 4 min read

Have you been following the CUT OUT AND KEEP blog series? We've already had stretches for gardeners and golfers plus how to use a hotel gym. In this one you can learn how to make the most of a hotel swimming pool even if it's full of other people! Of course, you may need to laminate it...


🌊 Dive Into Wellness: Making the Most of Your Hotel Pool (No Swimming Required!)

Whether you're a seasoned traveller or enjoying a well-deserved weekend away, that shimmering hotel pool can offer so much more than a place to float or cool off. For those of us with an interest in maintaining mobility, strength, and vitality, the pool is a surprisingly versatile fitness haven.

You don’t need to swim laps to reap the benefits. In fact, the pool provides a safe, low-impact environment for a full-body workout that’s gentle on the joints yet effective at maintaining strength, flexibility, and cardiovascular health. The natural resistance of water supports the body while challenging the muscles, making it ideal to stay fit without strain.

Here’s how you can transform your next dip into a revitalizing routine—and walk away feeling stronger, looser, and more energized. CLICK HERE to download the pdf


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💧 Why the Hotel Pool Is a Hidden Gem

  • Low Impact, High Return: Water reduces the impact on joints by up to 90%, which helps protect your knees, hips, and spine while exercising.

  • Improves Balance and Flexibility: The buoyancy of water offers support that makes it easier to perform movements that might be difficult on land.

  • Strengthens Muscles Naturally: Water provides resistance in all directions, working muscles without the need for weights or bands.

  • Supports Cardiovascular Health: Moving in water increases heart rate and circulation, even without vigorous motion.

And here’s the best part—you don’t have to swim a single stroke. Below are 12 simple yet effective pool exercises you can do in waist- to chest-deep water. Together, they target all major joint actions, ensuring a well-rounded aquatic workout.


🏊‍♀️ 12 Water Exercises (No Swimming Needed!)

1. Water Walking (Warm-Up)

Joint Actions: Hip flexion/extension, knee flexion/extension, ankle dorsiflexion/plantarflexion

Walk forward and backward across the pool for 3–5 minutes. Swing your arms to engage the upper body or hold a float in front against the water level for added resistance.

2. Side Leg Lifts

Joint Actions: Hip abduction/adduction

Stand near the wall for support. Lift one leg out to the side, pause, then return to centre. Do 10–12 reps each leg. Great for hips and outer thighs.

3. Marching Knees

Joint Actions: Hip and knee flexion

Raise your knees toward your chest in a marching motion. This activates the core and strengthens the hip flexors.

4. Heel RaisesJoint Action: Ankle plantarflexion

Rise up onto your toes, hold for a second, then slowly lower. This works the calves and improves ankle strength. Do 15 reps.

5. Arm Circles Underwater

Joint Action: Shoulder circumduction

Extend arms to your sides and make slow circles, first forward, then backward. Resistance from the water tones the shoulders and arms.

6. Chest Flyes

Joint Actions: Shoulder horizontal adduction/abduction

With arms extended in front of you and just at the water level, open them wide, then bring them back together in front. Repeat 10–15 times. This targets the chest and upper back.

7. Water Push-Pulls

Joint Actions: Elbow flexion/extension

Hold your hands in front of you, palms down with the water at shoulder level. Push water away, then pull it back in. This engages the biceps, triceps, and forearms.

8. Standing Twists

Joint Action: Spinal rotation

With hands on your hips or arms extended, gently twist side to side. Move slowly to mobilize the spine and improve core stability.

9. Knee Curls

Joint Action: Knee flexion

Bring one heel up toward your glutes, pause, and lower. Alternate legs. Strengthens the hamstrings and improves knee mobility.

10. Calf Stretch at the Wall

Joint Action: Ankle dorsiflexion

Face the wall, place one foot back, press the heel down, and lean slightly forward. Stretch each side for 20–30 seconds to relieve tight calves. Great after a day of walking in the heat!

11. Seated Bicycle (Using Noodle)

Joint Actions: Hip and knee flexion/extension

Sit on a pool noodle like a bike seat, and pedal your legs as if cycling. This gently works the hips, knees, and core.

12. Shoulder Press with Water Resistance

Joint Action: Shoulder flexion

With hands underwater at shoulder height, push straight up toward the surface, then lower. This mimics a shoulder press and strengthens upper arms and shoulders. Add floats for extra resistance


💡 Poolside Tips

  • Stay Hydrated: You might not feel thirsty, but water workouts still cause fluid loss.

  • Use a Noodle or Kickboard: These can add support or increase resistance as needed.

  • Footwear Helps: Water shoes provide traction and protect your feet on slippery surfaces.

  • Listen to Your Body: Water makes it easy to overdo it without realizing. Start slow and build up gradually.


🧘‍♀️ Finish with a Gentle Cooldown

Wrap up with 2–3 minutes of light water walking and gentle stretching. This helps lower your heart rate and prevent stiffness later in the day. Focus on slow breathing and enjoy the feeling of buoyancy as you unwind.


🌞 Make It a Ritual

If your hotel stay is more than a couple of days, try building this water routine into your morning or evening. Just 20–30 minutes a day can make a noticeable difference in joint mobility, balance, and muscle tone.

So next time you check into a hotel, don’t just see the pool as a backdrop for lounging—see it as your personal spa, fitness studio, and fountain of youth all in one.

Happy splashing!

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