Heading to the pool? Be sure to take a pool noodle with you and enjoy 30 Pool Noodle Core Exercises, the latest video to post on the Poolfit app. This 18-minute water exercise video was filmed in shallow water, but most of the exercises can be performed in deep water. Any pool noodle will do.
30 Pool Noodle Core Exercises - Workout-at-a-Glance
This 18-minute video does not include a warm-up or cool down because it was intended to be combined with another Poolfit workout using the app playlist feature. However, if you use this as a stand-alone workout, just do your own warm up before and stretching after. The first 15 exercises are performed with the noodle placed behind the back or beneath the knees, and the second set of core exercises are performed from a plank position.
Exercises 1-15 (Perform each exercise for 30 seconds)
Noodle placed behind upper/mid back
1.Pilates Hundreds
2. Traditional Crunch
3. External Hip Rotation Crunch
4. Long Lever Crunch
5. Diamond Twist (break from modified supine position)
6. Figure 4 R crunch
7. Figure 4 L crunch
8. Diamond Pendulums (break from modified supine position)
9. Frog crunches
10. Ankle reaches R
11. Ankle reaches R
12. Alternating heel taps
13. Recumbent bicycle
14. Kneeling twists (break from modified supine position)
15. Kneeling crunches (break from modified supine position)
Exercises 16-30 (Perform each exercise for 30 seconds)
Hold noodle in hands/planking
16. Plank
17. Plank knee lifts R & lat pulls
18. Plank knee lifts R & lat pulls
19. Plank mountain climber suspended
20. Plank chest press
21. Plank tricep
22. Plank alternating rear leg lifts
23. Plank flutter kick
24. Plank breaststroke kick
25. Plank crunches with lat pull
26. Plank crunches suspended
27. Plank shoot through
28. Side plank plunge R
29. Side plank plunge L
30. Rear plank challenge
Below, Mark provides additional tips and education regarding core training with a pool noodle.
Noodles come in various shapes and sizes
As Mark explained in the video above, there are different sizes and densities of pool noodles. It is perfectly fine to use a cheap “Dollar Store” noodle. However, these noodles are less dense and have a hole in the center, which makes them less sturdy for holding up a solid, muscular body type. In the video, I am using a more medium sized noodle that does not have a hole in the center. These noodles are sturdier and more ideal for most fitness activities. These solid core noodles were purchased in a 3-pack on Amazon. Larger, more dense noodles are available online. It is good to have a variety on hand if you are an avid water exerciser.
Bodies come in various shapes and sizes and this determines noodle placement
In the first 15 pool noodle core exercises, the noodle is placed behind the back for most of them, and the body is in a modified supine position. People with more body fat have more natural buoyancy and their legs float up perfectly fine with the noodle behind the upper back. People with more solid, muscular bodies will need to move the noodle closer to the mid and lower back to provide buoyancy to their legs so that they float. The toes should be at the surface of the water for optimal spinal flexion. Having the noodle lower on the back will challenge alignment and require much greater core stability. This is a learning process. Eventually your body will develop the kinesthetic awareness to achieve this, so avoid getting discouraged if you struggle at first. The struggles are flip-flopped for body types in the planking portion (exercises 16-30). More buoyant body types will struggle keeping their toes on the pool floor during planking because their legs naturally float. Try getting in shallower water or placing your feet against the pool wall. Additionally, remove water shoes as they can add buoyancy to the legs.
Avoid Back and Neck Pain
The first set of exercises (1-15) will not be for everyone. If you already have spinal compression issues, performing spinal flexion and core stability on an unstable surface, like a pool noodle, may cause discomfort or pain. I did try to break up these exercises with core exercises that involve hanging from or kneeling on the noodle. The second set of exercises (16-30) would be much better for you because the movements are performed in a prone position where the spine is more lengthened. When performing exercises in a modified supine position (1-15), be aware of your cervical spinal alignment. Avoid hyper-extension (laying your head back) and hyper-flexion (tucking your chin into your chest.) Strive for the “c-curve,” as if you had an apple between your chin and chest.
In summary, just be aware that this video may not be appropriate for people with existing spinal compression issues.
Summer is approaching full-swing, and I hope you enjoy this short pool noodle core training workout. And if you are enjoying the Poolfit App, promise me on a stack of bibles that you will leave a review in the App Store or Play Store. You will never know how crucial those reviews are to the success of a fitness app.
Thank you in advance for your support.
