Best Exercises to Keep Fit for Diving

Speak to any diver who has spent hours diving in Koh Tao Island, and they will all talk about problems like foot cramps and back pain, even those who appear fit. Diving has unique fitness demands different from general fitness. While you need strength to handle heavy gear and mental calm to maintain balance underwater, diving requires specific muscles to be prepared for sustained finning, stabilising against currents, and supporting your body in awkward positions.

Consult a qualified professional to consider your current fitness level before starting a new exercise routine.

This article shares the best exercises to build endurance, strength, and stability required for diving. Let’s get best prepared for your Koh Tao diving course.

Toe Points

Sit on a chair, point your toes forward, hold the position, and then flex back in a controlled movement.

Set/Reps	3 sets of 60-second holds
Rest (between sets)	60 seconds
Benefits	Improved ankle flexibility Strong foot muscles Prevents cramps while finning

Calf Raises

Stand with your feet hip-width apart and lift your heels. Pause at the top, then lower them slowly and in a controlled manner.

Set/Reps	3 sets of 15–20 reps
Rest (between sets)	60 seconds
Benefits	Strong calves Stable ankles and lower-legs Improved propulsion while finning Reduced fatigue during long dives

Back Extensions

Lie face down on a mat, keeping your hands behind your head. Now, slowly lift your head and chest off the ground and hold for 2 to 3 seconds before lowering down.

Set/Reps	3 sets of 12–15 reps
Rest (between sets)	60 seconds
Benefits	Strong lower back Improved posture Stable spine Improved ability to handle heavy tanks

Plank

Lie face down, holding yourself up on your forearms and toes. Ensure that your body is in a straight line, from head to toe.

Set/Reps	3 sets of 45–60 seconds
Rest (between sets)	30–60 seconds
Benefits	Strong core muscles Improved balance and stability underwater Improved posture during dives

Glute Bridge

Lie on your back and bend your knees with your feet flat on the floor. Now, slowly lift your hips, squeezing your glutes, and then lower them down.

Set/Reps	3 sets of 15–20 reps
Rest (between sets)	60 seconds
Benefits	Strong glutes and lower back Improved posture Improved propulsion  Improved gear handling

Russian Twist

Sit on the floor, bend your knees, and lean slightly back. Now, twist your torso left to right. You can also hold a small weight while doing Russian Twists.

Set/Reps	3 sets of 20 twists per side
Rest (between sets)	45-60 seconds
Benefits	Strong obliques Improved rotational stability

Wall Squats

Stand with your back against the wall, keeping your feet shoulder-width apart. Now, slide down like you are sitting on an invisible chair. Hold this position, keeping your back flat against the wall.

Set/Reps	3 sets of maximum hold
Rest (between sets)	60-90 seconds
Benefits	Improved leg endurance Strong quads Stable knees Improved lower body stamina Prolonged finning

Romanian Deadlift

Stand straight, keeping your feet hip-width apart. Hold a barbell in front of your thighs. Slightly bend your knees and push your hips back. Lower the weights while keeping your back straight and your core engaged. In the end, return to the starting position.

Set/Reps	3 sets of 8–12 reps
Rest (between sets)	60-90 seconds
Benefits	Strong hamstrings, glutes and lower-back Improved posture and stability Enhanced hip hinge mechanism Reduced risk of lower back injury

Conclusion

To be best prepared for Koh Tao island diving, you need to be in the best mental and physical shape. Speak to professionals for personalised guidance on your fitness, technique, and dive readiness.