{"id":357,"date":"2019-08-13T08:00:00","date_gmt":"2019-08-13T08:00:00","guid":{"rendered":"https:\/\/michaelphelpsswimspa.com\/blog\/?p=357"},"modified":"2026-03-11T20:47:16","modified_gmt":"2026-03-11T20:47:16","slug":"water-exercise-routine","status":"publish","type":"post","link":"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/","title":{"rendered":"Have a Ball with this Water Exercise Routine"},"content":{"rendered":"\n

Water exercise can be a great way for someone to lose weight, improve heart health, and reduce the symptoms of chronic conditions like arthritis. After all, the buoyancy of water reduces the pressure on the joints while supporting the body as you walk, swim, and stretch your way to better health. <\/p>\n\n\n\n

What you might not expect is that one of the benefits of a water exercise routine is improved strength.<\/p>\n\n\n\n

But the water also offers natural resistance, making any exercise you do in a swim spa more impactful. How fast you move is important but just think: the resistance can be up to 42 times greater than air. It\u2019s like a weight machine without the weights, and changing the difficulty is as easy as picking up the pace.<\/p>\n\n\n\n

While you enjoy less pressure and stress on the joints, you can also enjoy improved results when you exercise in a\u00a0swim spa by MasterSpas<\/a>.<\/p>\n\n\n\n

Read more about the resistance of water.<\/em><\/a><\/p>\n\n\n\n

Water Exercise Equipment<\/h2>\n\n\n\n

You can take your water exercise (and strength) to the next level when you use accessories and equipment designed for water exercise.<\/p>\n\n\n\n

The H2Xercise dumbbells,\u00a0which are part of the kit that comes with every swim spa made by MasterSpas, are a great way to build muscular strength and endurance. But something as simple as an inflated ball can add variety and change the stimulus of the workout session.\u00a0<\/p>\n\n\n\n

\u201cHow?\u201d you ask.<\/p>\n\n\n\n

When you are exercising in a\u00a0swim spa, you will have to work against the 3D resistance of the water. It will help you strengthen your joints and improve the stability of your joints. This type of training is important because we don\u2019t just move forward and backward or side to side. Daily life requires us to move in a variety of directions.\u00a0<\/p>\n\n\n\n

Using a ball during your water exercise routine will also encourage you to engage your core muscles (everything from your rib cage to your hips, as well as your back). Not only will your abs get a good workout but you will see improved posture, balance, and strength.<\/p>\n\n\n\n

Picking a Ball<\/h2>\n\n\n\n

There are balls designed to use in the water (mostly for entertainment) but all you need is an inexpensive ball that you can find at most retail stores. The balls come in different sizes, and the diameter can change the intensity of your workout. <\/p>\n\n\n\n

When you are looking for a ball to incorporate into your water exercise routine, look for one that is comfortable to hold and that you can easily grip. A rough texture or one that slips from your hands can be distracting during a workout. <\/p>\n\n\n\n

Here are some exercises that you can incorporate when exercising in your swim spa using a playground ball.<\/p>\n\n\n\n

5 Water Exercises for a Better Core <\/h2>\n\n\n\n

Before you start any exercise session, be sure to begin with a warm-up. Walk in the water against a gentle current for five to 10 minutes. <\/p>\n\n\n\n

\"water
Pass Ball Behind Back<\/figcaption><\/figure>\n\n\n\n

Pass Ball Behind Back<\/h4>\n\n\n\n

Keep good posture and shoulders back and down as you pass the ball behind your back. Don\u2019t round shoulders forward.<\/p>\n\n\n\n

Perform in both directions<\/p>\n\n\n\n

Perform 30-60 seconds<\/p>\n\n\n\n

\"water<\/a>
Straight Arm Pull Down<\/figcaption><\/figure>\n\n\n\n

Straight Arm Pull Down<\/h4>\n\n\n\n

Lean forward with back straight and knees bent.<\/p>\n\n\n\n

Pull ball straight down towards spa bottom and slowly return to start position.<\/p>\n\n\n\n

Keep core tight and spine straight.<\/p>\n\n\n\n

Perform 30-45 seconds<\/p>\n\n\n\n

\"ball<\/a>
Bent Over Ball Push\/Pull<\/figcaption><\/figure>\n\n\n\n

Bent Over Ball Push\/Pull<\/h4>\n\n\n\n

Lean forward with back straight and knees bent.<\/p>\n\n\n\n

Push\/Press ball down at angle towards spa bottom and slowly return to start position.<\/p>\n\n\n\n

Keep core tight, shoulders back and down, and spine straight.<\/p>\n\n\n\n

Perform 30-45 seconds<\/p>\n\n\n\n

\"water<\/a>
Single Arm Fly with Ball<\/figcaption><\/figure>\n\n\n\n

Single Arm Fly with Ball<\/h4>\n\n\n\n

Lean forward with back straight and knees bent in staggered stance position.<\/p>\n\n\n\n

Pull ball down with elbow straight towards spa bottom and slowly return to start position.<\/p>\n\n\n\n

Keep core tight, shoulders back and down and spine straight.<\/p>\n\n\n\n

Perform 30-45 seconds each arm.<\/p>\n\n\n\n

\"exercise<\/a>
Chops with Ball<\/figcaption><\/figure>\n\n\n\n

Chops with Ball<\/h4>\n\n\n\n

Keep good posture and shoulders back.<\/p>\n\n\n\n

Perform chop motion with ball towards outside opposite knee. Return to start position.<\/p>\n\n\n\n

Keep core tight\/Don\u2019t twist<\/p>\n\n\n\n

Perform on both sides for 30-60 seconds<\/p>\n","protected":false},"excerpt":{"rendered":"

Water exercise can be a great way for someone to lose weight, improve heart health, and reduce the symptoms of chronic conditions like arthritis. After all, the buoyancy of water reduces the pressure on the joints while supporting the body as you walk, swim, and stretch your way to better health.  What you might not […]<\/p>\n","protected":false},"author":6,"featured_media":365,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"\nHave a Ball with this Water Exercise Routine -<\/title>\n<meta name=\"description\" content=\"Add variety to your water exercise routine with these five moves. 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By using a ball, you can target your abs and build a stronger core.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MasterSpas\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-13T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-11T20:47:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/08\/Exercise2_DSC1328.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"534\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kim\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@masterspas\" \/>\n<meta name=\"twitter:site\" content=\"@masterspas\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kim\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/\"},\"author\":{\"name\":\"Kim\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/d100c4d4e775758302b62eb9f146e018\"},\"headline\":\"Have a Ball with this Water Exercise Routine\",\"datePublished\":\"2019-08-13T08:00:00+00:00\",\"dateModified\":\"2026-03-11T20:47:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/\"},\"wordCount\":711,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/08\/Exercise2_DSC1328.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/\",\"url\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/\",\"name\":\"Have a Ball with this Water Exercise Routine -\",\"isPartOf\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-exercise-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/08\/Exercise2_DSC1328.jpg\",\"datePublished\":\"2019-08-13T08:00:00+00:00\",\"dateModified\":\"2026-03-11T20:47:16+00:00\",\"description\":\"Add variety to your water exercise routine with these five moves. 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