Scenic Erie Station Village

Five Exercises You Can Do in the Pool

The pool and Erie Station Village

August 2024


One of the most popular amenities at Erie Station Village is our inground pool. It’s heated, private, overseen by experienced lifeguards, and beautiful. And we have showers, changing rooms, and restrooms, making it the perfect place to hang out on a summer day. But it can also be a place to work out.

Working out in the pool isn’t just for serious swimmers or water aerobics. It’s a fantastic way for anyone to get in shape. The water provides natural resistance, which can help build strength and endurance while being easy on your joints. Plus, it’s a refreshing change from the gym. Here are five simple yet effective exercises you can do in the pool to give yourself a full-body workout.

Water Walking or Jogging

Let’s start with something straightforward and effective: water walking or jogging. This exercise is perfect for warming up your muscles or getting a low-impact cardio workout.

How to do it:

  1. Stand where the water is about waist to chest high.
  2. Begin walking forward, swinging your arms naturally as you go. Make sure to keep your back straight and your core engaged.
  3. As you get comfortable, increase your pace to a jog. Try lifting your knees higher to increase the intensity.
  4. Continue walking or jogging for 10-15 minutes.

Leg Lifts

Leg lifts in the pool are fantastic for targeting your lower body, especially your thighs and glutes. The water adds resistance, making this exercise more challenging than it would be on land.

How to do it:

  1. Stand with your back against the pool wall for support.
  2. Slowly lift one leg straight out in front of you, keeping it as straight as possible. Hold for a few seconds.
  3. Lower your leg back down and repeat with the other leg.
  4. Do 10-15 lifts on each leg.

Flutter Kicks

Flutter kicks are a great way to work your core and legs simultaneously. They’re often used in swimming training, but you don’t need to be an athlete to benefit from them.

How to do it:

  1. Hold onto the side of the pool with your arms extended and your body floating horizontally in the water.
  2. Keep your legs straight and start kicking them up and down rapidly, like a small, quick flutter.
  3. Continue kicking for 30 seconds to a minute, then rest and repeat 3-5 times.

Arm Circles

Don’t forget to give your upper body a good workout too. Arm circles are a simple yet effective exercise to tone your arms and shoulders.

How to do it:

  1. Stand or kneel in the water so that it’s at shoulder height.
  2. Extend your arms straight out to the sides, keeping them at water level.
  3. Make small circles with your arms, moving them forward for 30 seconds.
  4. Switch directions and make circles backward for another 30 seconds.
  5. Repeat the sequence 3-5 times.

Pool Planks

Planks are a fantastic core exercise and doing them in the pool adds a fun twist. The water supports your body, making it easier on your joints while still challenging your muscles.

How to do it:

  1. Find a pool noodle or a similar flotation device.
  2. Hold the noodle in front of you and extend your legs straight out behind you, so you’re floating horizontally in the water.
  3. Engage your core and hold this plank position for 30 seconds to a minute.
  4. Rest and repeat 3-5 times.

Exercising in the pool is a fantastic way to get a full-body workout while having fun and staying cool. Our pool is just one of the great amenities we have for residents at Erie Station Village. You can learn about the many others here.