What You'll Find on This Website

This website offers hundreds of aqua exercises for all levels and categories. Each aqua exercise is demonstrated with clear visuals to help you understand the movement and the muscles involved. You will also find useful tips and variations for every exercise.

The aqua exercises on this website are original and have been developed for safety and effectiveness. As the collection grows, you'll keep your pool workouts fresh, safe, and varied.

To see what this looks like in practice, check out the aqua exercise library below.

Aqua Exercises: Your Aqua Fitness Guide

Discover original aqua exercises, clear animated demonstrations, and practical guidance for safer, more effective pool workouts.

Shadi

I have been teaching swimming and aqua exercises for over 20 years

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Aqua Fitness Is More Than Just Fitness

Many people think aqua fitness is just exercising in a pool. It is actually more than that. In water, a whole new world opens up. Someone with physical limits can find themselves performing acrobatic-like movements, something they'd probably never do on land. Those aiming to shed extra pounds can exercise in the pool without feeling sweaty or sore, as they might on land. When recovering from injuries or coping with chronic pain, moving in water can provide relief, sometimes as soon as one steps out of the pool. So aqua fitness is a whole new dimension of exercise, with possibilities that extend beyond what you can do on land.

And you don't even have to be a strong swimmer. In fact, many aqua exercises can be done in shallow water, while deep-water exercises often use flotation devices that don't require special swimming skills. Water is the main resistance in aqua fitness and what you're working against when jumping, kicking, and sculling. But don't let that fool you. It is harder than you might think.

Featured Video: 5 Standing Pool Exercises for Your Abs

Aqua walking and aqua jogging are probably the most familiar moves in the pool. These basic aqua moves make a great workout on their own, targeting major muscles and endurance while gently improving flexibility.

More advanced popular exercises include cross-country skiing and jumping jacks. Both involve synchronized arm and leg movements that target more muscles and improve coordination. Jumping jacks move your limbs out and in as you jump, while cross-country skiing mimics diagonal skiing by moving opposite arms and legs back and forth.

These popular aqua exercises are great for everyone, especially beginners. But there is more to explore on our website whenever you're ready.

Popular Aqua Exercises

My Top Aqua Exercise Picks

I picked a mix of my favorite aqua exercises across different categories. Follow each link to see the complete exercise visuals and instructions.

Aqua Hugs for Stronger Chest, Back and Arms

Aqua Hugs combine a wide arm sweep with an elbow bend. Start in a lunge position with your arms straight at shoulder level, push them forward, then fold your elbows toward your chest in one continuous motion.

View the Aqua Hugs Exercise →