10 Toning Pool Workouts

It’s hot out there! There’s no time like the present to submerge yourself in a refreshing pool. For residents at 717 Olympic in LA and 399 Fremont in San Francisco– the pool is a place to relax and soak up spectacular views of the city. And in between sunbathing and summer reads– everyone can burn calories and tone up with a challenging pool workout. Here are the ten best pool workouts to blast fat and tone your whole body in water.


Great for your abs on dry land, doing the ab bicycle in the water adds extra work for your core, shoulders, and legs to keep you from floating away. Hint: Rest your elbows on a pool noodle if you don’t have a pool edge to use.


Facing the edge of the pool, push your body up out of the water until your arms are fully extended.

Water Run

Keeping abdominals tight, run from one side of pool to the other. Swing arms powerfully through water and lift knees high toward chest. Continue for 1 minute to complete 1 set.

Flutter Kick

Holding on to the edge of the pool, a paddleboard or a noodle, kick your legs rapidly behind you.

Noodle Plank

Planks are a proven core-strengthener on land. The pool version is slightly easier, but still a great workout. Holding the noodle in front of you, push down until you are in a plank position with your body in a straight line and your toes on the bottom.


This gym-class staple is good for more than just motoring around the pool like a turtle. In a crunched position, cup your hands and move them quickly back and forth in a figure-8 motion to keep your head above the water. Aim for a full minute and move up from there. This is a great cardio move, but you’ll soon start to feel your biceps, shoulders, and upper back burn.

Underwater Sit-Up

Hooking your knees over the edge of the pool, lower yourself backwards as low as is comfortable and then pull your abs in tight to return to an upright position.

Squat Jumps

Starting with feet wider than hip width, squat down and then explosively jump out of the water. The deeper you start, the harder you’ll have to work to jump out.

Tricep Dips

With your back to the edge, hold onto to the pool edge with both hands. Lift your body out of the water and then lower it. Hint: Keep those elbows in tight to isolate the triceps.

Ball Lever

Holding a beach ball with arms stretched straight in front of you, float face down in chest-deep water so legs are extended behind you, feet together. Keeping your arms straight, pull ball underneath you, drawing it as fast as you can through water toward thighs in an arc. When ball reaches your thighs, bend elbows to bring it back to surface and press it forward to return to start position. Continue for 30 seconds.


Do you have other pool workouts you live by during the Summer? Be sure to share!

Amy Johnson

is UDR’s budding social media guru, and has been instrumental in constructing the brand’s content strategy. After graduating from University of Colorado- Boulder, she started working for UDR as a marketing intern. When she isn’t perusing the web for the perfect pins and Facebook posts, she can be found hiking somewhere with her dog Rory.

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