There are countless ways to work out at the gym. You can hop on a treadmill or stationary bike, or take classes like barre, Pilates, cycle fit, or boot camp. While these classes may seem different, they do have something in common: when it’s time to set up, chances are you’ll reach for a set of dumbbells. It shouldn’t be a surprise, though. Dumbbells are incredibly versatile, offering endless ways to build strength, improve endurance, and keep your workouts interesting.
But what if you could take advantage of the benefits of dumbbell workouts while enjoying the buoyancy of water?
Water workouts are an excellent way to get active and stay active without the impact associated with traditional exercises. Including water dumbbells in your sessions adds a dynamic element that makes your workouts more engaging.
You can use water dumbbells in an aqua aerobics class at your local pool or in the convenience of your backyard with an H2X Fitness Swim Spa. A year-round alternative to an in-ground pool, a swim spa allows you to exercise in the comfort of your backyard with the added benefit of flexibility in scheduling your workouts.
Benefits of using water dumbbells
Made from foam and plastic, water dumbbells are designed for use in water. Unlike traditional weights, which can feel heavy and awkward underwater, these dumbbells are light on land but create powerful resistance once submerged. The design lets you perform a variety of strength exercises while taking advantage of the water’s natural buoyancy and resistance.
Whether you are looking to improve strength or want to switch up your workouts, incorporating water dumbbells brings a range of benefits.
Improved muscle strength and definition
Water dumbbells, which are available from many online retailers, create resistance, engaging your muscles more effectively with each movement. The resistance increases as you push through the water, making even simple exercises more challenging. With adjustable resistance options, you can customize the intensity to match your fitness level and goals, gradually building strength, improving muscle definition, and supporting long-term progress.
Low-impact exercise
The buoyancy of water reduces stress on your joints, making water dumbbells an excellent choice for individuals with injuries, arthritis, or joint sensitivity. This low-impact environment cushions your movements, minimizing strain while still engaging muscles effectively. With water dumbbells, you can safely perform a wide range of exercises such as arm curls, lateral raises, and chest presses without the stress on your joints. Additionally, water dumbbell workouts can improve joint mobility and flexibility, promoting recovery and overall joint health over time.
Increased workout variety
Water dumbbells allow for a wide range of exercises, making your water workouts more interesting. By mixing up your movements, you can target different muscle groups, keeping your routine fresh and engaging.
When you add variety to your workouts, you can fight off boredom, which makes it more likely that you’ll stick with your fitness routine. Plus, trying different exercises challenges your muscles in new ways, promoting balanced strength and helping you avoid plateaus.
Better core engagement
Working out in water naturally engages your core muscles as you work to stabilize yourself throughout the session. The buoyancy of the water requires your body to activate these muscles to maintain balance and control, which enhances your overall strength and stability. A strong core supports better posture, reduces the risk of injuries, and improves your overall fitness.
10 exercises that use water dumbbells
A well-rounded exercise program includes workouts that improve your balance, flexibility, strength, and cardiovascular health. The American Heart Association recommends that adults incorporate at least two days of strength training a week. While you can certainly use the weight machines at the gym, exercising with water dumbbells is an effective alternative that strengthens your muscles in a lower-stress environment.
These water dumbbell exercises are perfect for any fitness level. You can easily increase the challenge by adjusting the number of repetitions or tempo of the movements.
1. Bicep curls
Muscle groups: Biceps, forearms
How to do it: Stand in the swim side of the swim spa with a water dumbbell in each hand at your sides. With your palms facing up, curl the weights towards your shoulders. Slowly lower them back down and repeat.
2. Chest flies
Muscle groups: Chest, shoulders
How to do it: Hold the water dumbbells in front of you at chest height with your palms facing each other. Open your arms wide, keeping a slight bend in your elbows, then bring them back together in front of your chest.
3. Triceps pushdowns
Muscle groups: Triceps, shoulders
How to do it: Stand with your elbows bent at your sides, holding the dumbbells near your chest. Push the weights down toward your thighs, straightening your arms, and then return to the starting position.
4. Karate punch
Muscle Groups: Arms, shoulders, core
How to do it: Start with the weights at your chest. Extend one arm forward in a punching motion, then return it while alternating to the other side. This exercise helps tone the arms while engaging the core.
5. Lateral raises
Muscle groups: Shoulders, upper back
How to do it: Stand with your feet shoulder-width apart, holding an aquatic water dumbbell in each hand at your sides. Raise the weights out to the side until they reach shoulder height, then slowly lower them back down.
6. Leg extensions
Muscle groups: Quadriceps, hip flexors
How to do it: Stand in waist-deep water, holding a water dumbbell in one hand for balance. Extend the opposite leg in front of you, lifting it to hip height, then lower it back down. Alternate sides.
7. Water dumbbell crunches
Muscle groups: Core, obliques
How to do it: Sit on the bottom of the swim spa or a ledge, holding an aquatic dumbbell in each hand. Lean back slightly and lift your legs off the bottom, bringing your knees toward your chest. Extend one leg out while twisting your torso to touch the opposite elbow to the bent knee. Alternate sides.
8. Single leg scales
Muscle groups: Core, hamstrings, glutes, shoulders
How to do it: Stand on one leg. Hold one aquatic dumbbell between both hands. Extend your arms in front of you, keeping the dumbbell below the surface. Slowly lean forward and extend one leg behind you. Return to standing. Alternate sides.
9. Seated row
Muscle groups: Back, biceps, and core
How to do it: Sit on the seat of the swim spa. Hold a water dumbbell in each hand, extend your arms in front of you, and pull them back toward your torso, squeezing your shoulder blades together. This movement effectively targets your back muscles.
10. Chest press
Muscle groups: chest, shoulders, and triceps.
How to do it: Stand with your feet shoulder-width apart and hold a water dumbbell in each hand at chest level. Push the dumbbells away from your chest until your arms are fully extended, then return to the starting position.
Getting started with water dumbbells
Exercising with water dumbbells is an effective way to enhance your fitness routine, providing a unique blend of resistance training and low-impact exercise. Whether you’re new to water workouts or looking to expand your current routine, water dumbbells offer a versatile option to help you achieve your fitness goals.
Choosing the right equipment
Aquatic dumbbells are designed to help strengthen various muscle groups, including your arms, shoulders, chest, back, and core. You can use them for a variety of exercises, such as bicep curls and tricep pressdowns, or even incorporate them into your regular water aerobics routine for added resistance. Available in various shapes, sizes, and colors, aquatic dumbbells are durable enough to withstand exposure to sunlight and chlorine, and they typically dry quickly after use.
Models made from EVA foam are often lightweight and easy to handle. However, when choosing the best water dumbbells for your workout, you also want them to be comfortable to hold. Look at models with a padded inner pipe for a comfortable grip.
Creating your routine
Any balanced workout includes not only a mix of cardio and resistance training but also a variety of exercises that target all major muscle groups, including your arms, legs, back, core, and chest. While you don’t have to include every muscle in each workout, you want to ensure that you address all muscle groups over the course of your weekly routine. This approach helps prevent muscle imbalances, reduces the risk of injury, and promotes overall strength and functionality.
You can find swim spa workout routines on YouTube or reference the H2Xercise book, which comes with your H2X swim spa. Whether you focus on upper-body movements or complete a full-body circuit workout, aim for 10 to 15 repetitions of each exercise. This range is effective for building strength and improving muscle tone.
You can also adjust the intensity of your swim spa workout routine based on your fitness level. If you’re new to exercising, start with easier variations or slower movements. As you become more comfortable and confident, you can increase the resistance by changing the tempo of the movements.
Find a place to exercise in the water
When it comes to water fitness, you want to find a space that is inviting and convenient so you make the most of your workouts. You can go to a local pool when there are open swim times, but it might not always fit into your schedule. An even better option is to invest in a dedicated space like the H2X Swim Spa, which allows you to skip the commute to the gym and exercise on your own time.
The H2X Swim Spa offers an ideal environment, combining the benefits of a traditional swimming pool with features specifically designed for fitness. The pool-spa features an adjustable swim current so you can swim, jog, or walk in place. You can change the speed of the water flow to customize your workout intensity to fit your fitness level.
Swim spas provide a safe and inviting environment for exercise, making them perfect for fitness enthusiasts of all levels. H2X models feature an optional nonslip flooring, which offers extra stability and comfort as you move through your workouts. The design of swim spas also allows you to easily hold onto the sides for balance during various exercises, giving you the confidence to push yourself without the worry of slipping. Additionally, the advanced mineral filtration system in swim spas means you’ll be exposed to fewer harsh chemicals compared to traditional community pools, resulting in a healthier and more enjoyable workout experience.
Create your own backyard oasis
Do you want to be able to swim, exercise, and relax at home? Having an H2X Fitness Swim Spa by Master Spas allows you to swim on your schedule while adding a fun factor to your backyard. Click here to find out more about the benefits of hydrotherapy and relaxing in a swim spa. Or, contact your local Master Spas retailer to learn more about swim spa ownership. Wondering how much a swim spa costs? Request a quote here.