Simple Scuba Diving Exercise for Us All


Been looking around for exercises to fit a lazy diver like you and me? Good thing I found one and share it to you all. Well, we totally hate regular Navy SEAL workout for sure therefore the following are simple task to do even for species like us.

You know physical fitness is crucial in scuba diving so let’s do small things that really count toward our physical preparedness for each dive we love to do.

Exercise for scuba diver to be fit for diving

Exercise for scuba diver to be fit for diving

Taken from “The Wetsuit Workout” by Selene Yeager here are the training:

Key: do two sets of 12 to 15 of the following twice a week. Not much eh?

Scoop and Press

Stand with your feet hip- to shoulder-width apart. Hold weights down at your sides, palms facing your thighs. Bend your knees and hips and drop your butt back as though sitting in a chair. Push back to start, bending your elbows and curling the weights to your chest as you do. As you reach the standing position, immediately press the weights overhead. Lower the weights back to your sides and repeat.

Benefit for divers: Strengthens lifting muscles in your lower body, core, shoulders and arms for hoisting and stowing gear.

Ladder Step

Place your hands on your hips and stand facing a staircase. Step up to the second step with your right foot and raise your left leg behind you, squeezing your glutes. Swing the left leg forward, bringing the knee in toward your chest, before stepping back down with the left leg. Repeat for a full set. Then switch legs.

Benefit for divers: Targets the climbing and stabilizing muscles from the waist down to make getting on and off the boat a breeze.

Push & Row

Holding two dumbbells, get into a push-up position with arms extended, hands under your shoulders, with the weights running parallel with your body (if that’s too hard, assume a modified push-up position with legs bent with knees on the floor). Bend arms and lower chest toward the floor until your upper arms are parallel to the floor. Push back up. When at the top of the push-up position, immediately bend the right elbow and pull the weight up to the side of your chest. Lower back to starting position. Perform another push-up, this time lifting the opposite arm. Alternate arms throughout the set.

Benefit for divers: Puts more power in your arms, chest, back and shoulders for loading and unloading gear.

Seated Scissors

Scoot to the edge of a sturdy chair or bench and sit straight up. Extend legs straight in front of you, feet as far off the floor as comfortably possible, about hip- to shoulder-width apart. Point your toes and turn your legs out slightly. Keeping your legs straight, cross your left ankle over the right, then your right over the left. Keep switching quickly 20 to 30 times. Make the move harder by holding your arms out in front of you.

Benefit for divers: Targets little-used muscles in your inner thighs, hips and calves for better finning.


Lie facedown on the floor (you can put a folded towel under your forehead), with your arms extended overhead, palms flat on the floor and legs extended, toes pointed. Contract your glutes and upper-back muscles, and raise your right arm and left leg as high as comfortably possible. Pause, lower to start, and repeat to the opposite side.

Benefit for divers: Strengthens back extensor and glute muscles for super swimming stamina.

Sock Wave

Stand barefoot with feet hip-width apart facing a sock on the floor directly in front of your right foot. Lift your right foot off the floor and grasp the sock with your toes. Holding the sock, extend your leg at a 45-degree angle in front of your body and flex and point your foot as though waving with the sock. Complete a full set. Drop the sock, and switch sides.

Benefit for divers: Cramp-proofs your feet and calves by strengthening the muscles that support the arch of your foot and flex your ankles as you fin.

Additional tips: do some warming up before jumping into the water. Simple squats, push-up against wall, putting hands on you hips and twist your torso left and right, making easy windmills with your arm would do.

You do the simple exercise and you’ll stay fit for diving. Long live lazy divers!



All stories by: balidiving