8 Simple Exercises While Taking a Bath

Ladies legs in a bubble bath

Taking a bath is not just for relaxation; it’s also an excellent opportunity to incorporate some gentle exercises to strengthen your core, legs, and arms. The warm water helps soothe muscles, increase blood flow, and make stretching easier.

Here are eight simple and safe exercises you can do while laying in the bath.

Leg Lifts

Lie back with your legs extended. Slowly lift one leg towards the surface, keeping it straight. Lower it back down and switch legs. Repeat 10 times on each side. This exercise targets your lower abdominal muscles and quadriceps.

Knee-to-Chest Stretch

Lie flat and bring one knee up towards your chest, holding it with both hands. Hold for 15-20 seconds, then switch legs. This stretch helps to release tension in the lower back and hips.

Flutter Kicks

Extend your legs and keep them straight. Perform small, rapid kicks just below the water’s surface for 30 seconds. Rest and repeat. This exercise strengthens your lower abs and hip flexors.

Arm Circles

Extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Do this for 30 seconds in one direction, then switch. Arm circles help tone your shoulders and upper arms.

Bicycle Crunches

Lie back with your legs extended. Bring one knee towards your chest while twisting your torso to touch your opposite elbow to the knee. Alternate sides in a pedaling motion for 1 minute. This exercise engages your core and obliques.

Seated Torso Twist

Sit up straight with your legs extended. Place your hands behind your head and twist your torso to the right, then to the left. Repeat for 1 minute. This movement helps improve core strength and flexibility.

Heel Slides

Lie back with your knees bent and feet flat on the bottom of the tub. Slowly slide one heel forward to extend your leg, then slide it back to the starting position. Repeat 10 times on each side. This exercise strengthens your hamstrings and lower abs.

Hamstring Stretch

Extend one leg while keeping the other bent. Reach forward towards your toes. Hold for 20 seconds, then switch legs. This stretch helps to loosen up your hamstrings.

Tips for Bath Exercises:

Safety First: Ensure the water is not too hot to avoid overheating. Keep your movements slow and controlled to prevent slipping.

Stay Hydrated: Drink water before and after your bath to stay hydrated.

Comfort: Use a non-slip mat at the bottom of the tub for extra grip and stability.

Duration: Limit your bath exercise session to 20-30 minutes to avoid staying in the water for too long.

A bath and a gentle workout – if you love doing both why not combine the two, and if you don’t, then simply enjoy the benefits of bathing!


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