Tone your arms with pool-based hand flutters

If you are looking for something different to do in the pool, then our pool exercise ideas are just the thing. No swimming required, just a steady, simple workout using the resistance and support offered by water. This idea is pool-based hand flutters.

Hand flutters are a great way to work and tone your upper and lower arms. Water resistance ensures they are much more effective than flutters on dry land. Always warm up before exercise. Checkout our stretching section here for more on warming up. You can find stretches for arms only here.

How to do hand flutters in the pool

Starting position

  • Stand upright in the water with your feet together and with soft knees
  • Keeping your elbows tucked into your sides, raise your arms to a right angle


  • Alternate raising your hands from the thighs to the surface of the water as fast as you can
  • Aim to do 15-20 repetitions for each arm at a steady speed

Advanced option

If you feel this is too easy then you can increase the intensity by the following methods.

  • Increase the number of repetitions
  • Increase the speed of the repetitions
  • Increase the duration of the exercise
  • Use a foam dumbbell in each hand