Simply relaxing in a hot tub has already have proven weight loss and detox benefits. True, you can’t lose that much, but it’s still better than sitting on your couch watching Netflix.
How?
Hot tubs can help speed up the process of weight loss when used regularly. Warm water increases your blood flow, which helps release toxins from your body. For example:
a person who weights 68 kgs. (10.7 stone) would burn around 34 calories just sitting in a hot tub for 30 minutes. This is 3% more than sitting on your couch.
In contrast if your walk at normal speed for 20 minutes you would burn 100 calories.
However, the more you move around in the hot tub, the more calories you will burn.
There are several low impact hot tub exercises that can help to improve your weight loss results, muscle tone, flexibility and your overall health.
Benefits of Water-Based Exercise
Water-based exercise can be an excellent alternative to land-based exercise for individuals who lack confidence, have high risk of falling, have joint pain or struggling with time management as you don’t need to leave your house to stay in shape.
Water buoyancy reduces the weight that joints, bones, and muscles have to bear. Warmth and pressure of water also reduce swelling and reduces load on painful joints, remotes muscle relaxation.
Hot tub exercises are especially beneficial for people who struggle with weight issues and suffering with pain, fatigue, depression, sleeping problems, muscle strains, broken bones, osteoarthritis, back pain, rheumatoid arthritis and other locomotor diseases.
You also become more active and improve your quality of life as a result of water exercise.
Here are our top 8 hot tub exercises to improve your exercise regimen at home.
When you get into the hot tub wait a few minutes until your body adjusts to the water temperature.
Then start your exercise but make sure you have a 45-60 seconds break between sets.
1. Calf Raise Exercise
How: Stand in the middle of your hot tub and raise up onto your toes. Doing this movement repeatedly will slim and tone your calves.
How many: 3 sets of 15-20 repetition
Top Tip: If you need help staying balanced, flex your butt and tighten your abs. Feel free to use the wall for support until you're used to the exercise – then let go for max results.
2. Flutter Kicks Exercise
How: You need to be sitting for this exercise. Straighten and lift both your legs up in front of you. Lift your right leg up high as much as you can, then back down. Then lift your left leg up and back down again. Make sure you keep your legs lifted in front of you all the time and you don’t do it too fast.
How many: 3 sets of 15-20
Top Tip: You can lay back and hold onto the side of the tub. This is a dynamic exercise, great to strengthen your legs and core. Resistance from the water makes it more effective.
3. Torso Crunch
How: You need to be either kneeling or sitting for this exercise. Just make sure your shoulders are submerged and your arms are crossed in front of your torso. Contract your abdominal muscles and twist left to right slowly. Breathe out as you twist and breathe in as you return to the centre.
How many: 3 sets of 20-30 twists.
Top Tip: Make sure you keep your shoulders relaxed. Focus on increasing your range of motion from side to side. Do it slowly! This is also a great exercise for your oblique muscles.
4. Reverse Crunches
How: You need to be in sitting position. Lift both of your legs up straight in front of you, then bend your knees 90 degrees. Try to hold the contracted position for two seconds. To support your lower back, press it against the hot tub wall.
How many: 3 sets of 15 repetition, hold position for 2 seconds each time
Top Tip: Keep the movement slow and controlled.
5. Torso Twists
How: Sit down, lean back (or stand up) and bring your arms to each side of your body. The harder variation for the same exercise is when you do the same but lift up both of your legs while you are sitting. For best results do it while sitting and use a 2-4kg medicine ball.
How many: 3 sets of 20 twists
Top Tip: Don’t turn your torso or head, only your arm should be moving. Torso twists are great for targeting your abdominals and core. Make sure that you keep your core tight and perform each twist in a controlled, swift motion.
6. Squats
How: Tilt your hips back (as if sitting in a chair) and extend your arms out in front of you for balance. Sit back slowly and pause halfway down, keeping your abdominal muscles taut. Then come to a stand and repeat.
How many: 3 sets of 15 repetitions.
Top Tip: Avoid locking your knees when you stand up. You can use a seat for support as you squat down. This is one of the most popular and effective exercise to tone your legs, strengthen your core and help your mobility.
7. Arms Cross
How: You can either be sitting or standing. Keep your shoulders submerged under water. Extend your arms with your palms facing the floor and begin to move your arms straight out at your sides. Then cross them in front of your chest. Repeat this move to increase your heart rate and activate your deltoids (front and rear shoulder muscles).
How many: 3 sets of 20-40 crosses
Top Tip: For best results use water dumbbells for adding weight to this exercise.
8. The end of the workout is: Stretching
How: Start by standing and stretching your thighs by bending your knee and grabbing your foot behind you. Pull against the resistance of the water and try to keep your legs together. This is great quadriceps stretch.
How many: Hold each leg for 30-45 seconds, and then switch.
Top Tip: For support, hold onto the wall with one hand.
Yoga is also a great way for starching. There are many yoga positions that can easily be adapted to the hot tub. Practicing yoga can help you relax, unwind, connect with nature, and focus on your breathing techniques, all while strengthening and stretching your body.
These easy and straight forward exercises are great ways to improve many aspects of your health and overall quality of life. But please make sure you take extra safety measures to prevent injuries. As you'll slowly build control and strength, you’ll move better. The stronger you get, the more repetitions you can do.
The best thing about exercising in your hot tub is: it doesn’t feel like exercise at all. Exercising in your hot tub is really the best of both worlds – in your own back yard.