Getting Fit with Pool Noodle Workouts
Pool noodles make water workouts more fun and challenging. These buoyant foam tubes build core strength, balance, flexibility and cardio endurance without joint strain.
Benefits of Pool Noodle Exercises
Aquatic workouts utilize water resistance to condition muscles as you push/pull against the viscosity. Pool noodles enhance this by:
- Adding unstable surfaces to improve balance/coordination
- Forcing core activation to stabilize movements
- Allowing range of motion unavailable on land
- Introducing impact-free cardio options
Their light, foam construction also prevents injury from accidental strikes as you move about.
Pool Noodle Workout Tips
To maximize results:
- Anchor noodles occasionally to train stabilizer strength
- Experiment with rhythmic movements to elevate heart rate
- Integrate intervals with high/low intensity
- Emphasize good form and control over speed
Modifications
Adapt intensity by:
- Adjusting noodle size - Shorter/thinner noodles are harder to control
- Increasing tempo
- Adding multi-plane motions
- Reducing rest periods
- Closing eyes to eliminate visual feedback
Full-Body Pool Noodle Exercises
Noodle Jumps
Works: Legs, glutes, core
Hold a noodle horizontally at chest level and continuously jump up out of the water, engaging core to stabilize. Bend knees deeply on landing to cushion impact.
Noodle Twist Jumps
Works: Legs, glutes, core, shoulders
Hold noodle vertically at center chest in both hands. Jump while simultaneously twisting the noodle to touch alternating elbows to opposite knees at peak height.
Noodle Skaters
Works: Glutes, quads, adductors, core
Balance sideways with one end of the noodle anchored across your upper back and shoulders, feet staggered. Bend knees to submerge centered leg while lifting opposite arm up, alternating sides in a "skating" motion.
Noodle Plank Jacks
Works: Core, shoulders, legs
In a plank position with hands gripping center of noodle, hop feet open and closed while resisting torso rotation, keeping a straight line from shoulders to ankles.
Pool Noodle Core & Balance Exercises
Noodle V-Sits
Works: Core, hip flexors
Sit with knees bent, grasping ends of a vertically positioned noodle. Lean back, fully engaging core to lift legs in a V position. For added difficulty, hover legs above water surface.
Noodle Balance Switches
Works: Core, balance, shoulders
Stand on one leg with opposite knee bent, foot hovering above water. Hold noodle overhead lengthwise. Tap noodle to outside of hovering foot, switch feet and repeat, maintaining torso control.
Noodle Pike Crunches
Works: Core, hip flexors
Lie faceup, legs extended gripping noodle overhead. Engaging core, simultaneously lift torso into crunch while bringing legs and noodle up piked. Return to start with control.
Noodle Stirring
Works: Core, obliques, shoulders
Kneel, leaning slightly back with noodle positioned vertically across thighs. Clasp hands together on noodle and "stir" by rotating torso from side to side, drawing elbows back as far as comfortable.
Pool Noodle Cardio Exercises
Noodle Sprints
Works: Shoulders, arms, chest, back
Hold one end of noodle in each hand and rapidly sprint-row it through the water, alternating arms. Keep elbows high and close to torso, fully extending arms with each stroke.
Noodle Crossovers
Works: Shoulders, core, legs
With noodle held lengthwise across your collarbone and shoulders, bound across pool laterally taking exaggerated cross steps. Resist torso rotation and maintain upright posture.
Vertical Noodle Taps
Works: Arms, chest, shoulders, core
Suspend noodle vertically in water. Repeatedly tap top of noodle with alternating hands, forcing chest rotation and engaging core with each motion.
Noodle Speed Skaters
Works: Glutes, quads, core, shoulders
Balance sideways atop a horizontally floating noodle. Skate the anchored leg in and out of center line while driving opposite knee up and swinging arms counter laterally.
Preventing Injury with Pool Noodle Workouts
To avoid strains and sprains:
- Warmup joint mobility first
- Start sessions slowly
- Use control - not momentum - to move noodles
- Allow muscles to fully recover between intense bouts
- Watch out for slippery pool edges
Additionally, check noodles periodically for cracking, as this makes breakage more likely with forceful use over time.
Pool noodle exercises boost fitness safely with low impact. Consider integrating them into your existing aquatic routine or trying them as an alternative cross training option.
FAQs
Are pool noodles safe fitness equipment?
Yes, pool noodles provide safe, low-impact aquatic exercise options. Their foam construction protects muscles and joints while their light, buoyant nature prevents injury from uncontrolled movements.
How do pool noodles differ from other water exercise equipment?
Unlike dumbbells or resistance bands, noodles buoyantly rise in water. Controlling their drifting motions forces core engagement and improves balance. Their moldable foam also enables stretching into flexible poses.
Can pool noodle workouts build muscle?
While not extremely overload-focused like weights, controlling pool noodles against variable water resistance will build moderate muscle, especially in the shoulders, arms and core needed to stabilize movements.
What muscles do pool noodle exercises work?
Pool noodles train nearly all major muscle groups. Properly performed motions work the legs, glutes, core, back, chest, shoulders and arms. They also improve balance and flexibility unlike traditional gym equipment.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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