8 Exercises to Step it Up
Pool stairs are more than just a way to get in and out of the pool! The different stair heights provide a great opportunity to build strength, challenge balance, and practice everyday movements in a supportive aquatic environment. Before trying a new exercise make sure you feel confident with the movement. Use the handrail or pool wall as needed and have someone nearby when trying a new exercise.
Push ups: After mastering wall push ups, this is a great way to challenge yourself while still having support from the water. Place your hands on a pool step and walk your feet back until your body is in a straight line. Bend your elbows to slowly lower yourself toward the step, then push through your hands to return to the starting position.
Step ups & stair training: Step ups are a functional way to strengthen legs. Step up onto the pool stair with one foot and bring your other foot up to meet it before stepping back down. You can make the exercise easier or more challenging by changing which leg leads, using your arms for support or adding a movement such as lifting your leg behind you as you step up.
Split squats: Place one foot in front of you and the other on a step behind you. Bend both knees to lower your body towards the water and then push through your feet to stand up. This is a great way to target lower body strength and balance.
Tricep dips: Sit on the edge of a step with hands placed next to your hips. Push through your hands to lift your body up off the step, bend your elbows to lower yourself and then push back up. Tricep dips are a functional, challenging upper body exercise.
Sit to stand training: Sit on a step with your feet on the pool floor. Lean forward and push through feet to stand, lower yourself back down to the step. Practicing standing up from different heights is an effective way to make everyday movements easier. Challenge yourself by standing up without using your hands for support.
Planks: Place your hands or forearms on a pool step and walk your feet back until your body is in a straight line. Hold this position while you focus on breathing and a strong foundation. You can add movements to challenge coordination such as lifting a leg or reaching with one arm. You can also perform side planks by placing one arm or forearm on the step and turning to the side, keeping your shoulders and hips stacked.
Item retrieval: Place dive toys on stairs to practice bending, reaching, squatting and kneeling to collect them. This is a fun way to work fine and gross motor control together.
Quadruped: Position yourself on hands and knees with hands on one pool step and knees on another, keeping your back straight. Use different stair heights to find a comfortable position to practice weight bearing through arms and legs while being supported.
Step up with arm support
Top of step up
High plank & beginning of push up
Forearm plank
Side plank with leg raise
Item retrieval