Uploaded June 2020 | Updated September 2026, 5 hours ago
Pendulum swings are a great exercise to work your core and practice your balance. They can be easily modified to suit every level of fitness – from rebuilding muscle to strong athlete.
Special Equipment: Hand paddles
Level: Beginner to Advanced
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is a core-focused exercise called Pendulum Swings. To perform this exercise, you will only need hand paddles.
Begin by facing the swim current in the middle of the pool. Initiate the exercise by bringing yourself to a horizontal position on your stomach.
Begin treading water with your hands to keep your upper body afloat. Sweep your feet under your body, simulating a swinging pendulum.
For beginners, start with a slow tempo and the current pace set at a low flow. The faster you go or the further you step towards the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.
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Learn more about Endless Pools® at endlesspools.com or from our other social media accounts:
Facebook: facebook.com/EndlessPools
Instagram: instagram.com/endlesspools
Twitter: twitter.com/endlesspools
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Pinterest: pinterest.com/endlesspools
Pendulum swings are a great exercise to work your core and practice your balance. They can be easily modified to suit every level of fitness – from rebuilding muscle to strong athlete.
Special Equipment: Hand paddles
Level: Beginner to Advanced
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is a core-focused exercise called Pendulum Swings. To perform this exercise, you will only need hand paddles.
Begin by facing the swim current in the middle of the pool. Initiate the exercise by bringing yourself to a horizontal position on your stomach.
Begin treading water with your hands to keep your upper body afloat. Sweep your feet under your body, simulating a swinging pendulum.
For beginners, start with a slow tempo and the current pace set at a low flow. The faster you go or the further you step towards the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.
-----------
Learn more about Endless Pools® at endlesspools.com or from our other social media accounts:
Facebook: facebook.com/EndlessPools
Instagram: instagram.com/endlesspools
Twitter: twitter.com/endlesspools
Houzz: houzz.com/pro/endlesspools/endless-pools
Pinterest: pinterest.com/endlesspools
