Aqua Exercises Using a Noodle

An aquatic water noodle is an inexpensive piece of equipment that can provide excellent underwater resistance training. There are several aqua exercises that use a noodle to strengthen and tone areas of the body, including the abdomen, legs and arms.

  1. Abdomen

    • While treading water, place the noodle behind your back and under your arms. With shoulders back, tighten your abdomen and pull knees up into your chest, as if you were doing a tuck jump. Point your toes down to the bottom of the pool as you straighten your knees. Do 3 sets of 15 repetitions each to strengthen your abdomen. To target the oblique muscles (sides of your waist), twist your body at the hips as you perform the repetitions.

    Legs

    • Stand in water that is a little deeper than waist high. Take the noodle and form a "U" shape, holding either side. Push the bottom of the "U" underneath the water and step on it. Make sure you keep holding onto the sides of the noodle. Work the outer thighs and hips by straightening your "noodle" leg out to the side, then back to the start. Work the inner thighs by sweeping your "noodle" leg in front of your body, then back to the start. Make sure that you are fighting the noodle's natural tendency to pop to the surface of the water. Do 3 sets of 15 repetitions each to strengthen your legs and hips.

    Arms

    • Standing in waist-high water, hold your noodle out in front of you at arm's length so it is parallel to the water. Keeping your arms straight, push the noodle underneath the water until it touches your thighs. Slowly raise the noodle to the surface of the water, making sure to resist letting it pop up quickly. Do 3 sets of 15 repetitions each to strengthen your biceps (front of arms) and triceps (back of arms).