Easy Hot Tub & Spa Exercises


These exercises are all about what you are comfortable doing!

The most important factor is that you enjoy the hot tub experience. As a result, we’ve listed some easy hot tub and spa exercises. Try these out and see which ones work best for you!

Shoulder Rolls

One of the easiest workouts you can do is shoulder rolls. Just roll your shoulders, hold the position for 3-5 seconds, roll them back, hold the position, and repeat! Try doing this ten times.

Upper Neck Rolls

First, tilt your head back, looking upwards. Then, tilt your head to the left, then to the right. Hold each position for a few seconds. Then, slowly tilt your head in a full circle. You can also tilt your head forward and back.

Torso Twists

Sit in your hot tub with your shoulders submerged in the water. Cross your arms and grab your shoulders. Keeping your arms crossed and your shoulders grabbed, twist to one side. Hold for 20-30 seconds. Repeat this by twisting your torso in the other direction.

Arm Rotations

Submerge your arms completely into the water. Then, fully extend them both out. Lift your arms out of the water while rotating. Do some rotations forward then do some backward.

Hand Claps

With your arms fully submerged in the water, extend your arms out and clap your hands. Do this multiple times. It’s more tiring than it sounds!

Feet Kicks

You can do this easily while you’re sitting down and enjoying the hot tub with others. Simply kick your feet back and forth in the water. Take this to the next level by trying bicycle kicks. Simply hold onto the edge of the spa and move your legs as if you are pedaling on a bike.

Low Resistance Squats

With the water surrounding you, this helps support your knees when performing squats. Spread your legs with your feet shoulder-length apart, sit back slowly, pause halfway, then return to a standing position.

Leg Lifts

While sitting down in your hot tub, lift both of your legs up, trying to get them at 90 degrees from your torso as much as possible. Hold the position, then bring them back down. You can also try standing in the center of your hot tub. While grabbing the edge of your tub, raise one leg to the side and bring it in front, bringing the knee as close to your chest as possible. Slowly bring the leg down and repeat with the other leg.


You can stretch practically anything! Try to touch your toes. Cross your arm over the other and hold the position. You can even stand on one foot and grab the other foot from behind.

Do you have an easy exercise that we don’t have listed? Share in the comments below what your go-to hot tub & spa workout is!

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