Easy Scuba Workout – Scuba Diving Exercise Tips


A common myth about scuba diving is that you’ve got to have the physique of an Olympic swimmer in order to do it.  Obviously this is not the case, or we wouldn’t have hundreds of thousands of people scuba diving every year.  Of course, it does help to be in at least average shape before taking on diving and I’ve provided a few tips and exercises to help boost your confidence and get you into a little better shape for that diving trip.  The best part is that it’s simple; you only have to focus on three main things: your lungs, your core, and your legs.


If you think about it, the main thing that you have to focus on while scuba diving is your breathing.  Proper breathing that is relaxed and even will help you swim longer and keep you calm.  Not to mention that controlling your breath is important in order to safely descend into the water and come back up.  Yoga is a great way to hone your breathing skills and help you become aware of your breath.  Try some simple sun salutations and remember to keep your breathing steady.  You can also try the following exercise:

  • Lie comfortably on the floor so that your back is flat
  • Place one hand on your chest and the other on your abdomen
  • Slowly inhale through your nose until you’ve completely filled your lungs
  • Exhale through your mouth, keeping the air steady and regulated
  • Repeat the process 8-10 times


Your core is the center of your body and if it’s not strong, nothing else works up to its full potential either.  Strengthening those abdominal muscles is going to make your diving experience much easier, and as a bonus, when you work your abdominals, your back muscles are getting strengthened at the same time.  Befor going ahead try to make sure that you are visiting the Philip Naiman Physiotherapy / clinic of physiotherapy to keep your body healthy. When it comes to your abs, nothing works better than good old tried and true crunches and sit ups.  I know the thought of doing them creates intense unhappiness for most, but they work!  If you are simply bored with regular sit ups, here are a couple of variations you can try:

  • The Twist:
    • Begin by lying on your back as you would normally for sit ups
    • Do one full sit up, but when you get to the top, twist your abdominals to the right
    • Release back down to the floor and repeat on the left side
    • Do at least 10 each side
  • The Hold:
    • Lie on your back in normal sit up position
    • Do one full sit up
    • When you get to the top, simply hold
    • Make sure that your abdomen is engaged and not your back
    • Release and repeat at least 10 times

Another excellent core strengthening exercise is the plank;

  • Lie face down on the floor
  • Push up onto your elbows with your hands folded together in front of you
  • Curl your toes under to lift your legs, pelvis, and abdomen
  • Make sure your body is in a straight line
  • Hold for 30 seconds (or as long as you can)
  • Release and repeat

The Legs

Since your legs are essentially propelling you through the water, you want to make sure that they are in pretty good shape.  Walking, jogging, or running will help strengthen your thigh and calf muscles, and of course you can never go wrong with swimming.  Here are a couple of strengthening exercises you can try on your own:

  • Back Pulse:
    • Get on the floor on all fours and lower yourself to your elbows
    • Extend one leg straight out behind you
    • Point your toes and pulse your leg up and down for 30 seconds
    • Bring your leg back in and repeat on the other side
  • Criss Cross
    • Lie on your back and raise both of your legs straight up
    • Cross your ankles one way and then the other
    • Open your legs wide to your sides
    • Pull your legs back up (no cheating!)
    • Repeat

Even though being in perfect shape is not at all required for scuba diving, it never hurts to be prepared.  Do some regular cardio and give a try to some of the exercises mentioned.  If nothing else, you’ll feel better prepared and hey; a little workout never killed anyone.