The buoyant and malleable nature of the pool noodle provides a host of exercise possibilities that focus on various muscle groups. These exercises are not only great for seasoned athletes but are accessible to beginners and beneficial for rehabilitation. Continue reading to discover some of the best swimming pool exercises using a pool noodle.
Exercise 1: Noodle Plank
A noodle plank is an excellent exercise for building core strength and stability. The noodle’s flotation properties challenge your balance in a way a regular plank cannot, thus increasing the difficulty and effectiveness of the exercise. After a few reps, you’ll feel your midsection working harder than you thought possible in water.
Begin by placing the pool noodle in the water and put your hands on the noodle, aligning your hands with your shoulders. Be sure to form a straight line from shoulders to ankles, and keep your feet on the pool floor as you push the noodle down to maintain alignment. Engage your core and hold the position for as long as you can, aiming to start with 30 seconds and gradually increasing your time.
Exercise 2: Noodle Bicycle
The noodle bicycle is a superb swimming pool exercise using a pool noodle because it keeps your heart pumping and legs moving without the joint strain associated with high-impact activities. The resistance provided by the water adds an extra element to your standard bicycle crunch, resulting in stronger leg muscles and a great water-based cardio routine.
Stand in the pool with the noodle under your arms and across your chest. Start moving your legs as if you were riding an invisible bicycle. Focus on pushing and pulling the water with your legs. Move with a quick and steady pace to maintain your heart rate, transforming the bike ride into a cardio-blasting workout.
Exercise 3: Noodle Balance
Maintaining balance in the water already demands a heightened sense of body awareness. With the pool noodle, you can focus your efforts on the movements and not just on staying afloat. It’s a simple exercise, yet it yields significant benefits for stability and control, which can translate to better performance in other activities outside the pool.
With both hands on the noodle, stand in the pool on one leg, lifting your other leg toward your chest. Hold this position for 10–15 seconds, or as long as you feel comfortable, then switch legs and repeat. This exercise is designed to enhance your balance and coordination.
Exercise 4: Noodle Push and Pull
The noodle push and pull is a great way to build upper body strength. This workout is akin to using resistance bands in a gym, except the water offers a more uniform resistance throughout the movements.
Standing with the noodle in front of you, push it underwater and then pull it back up. Use the resistance of the water to strengthen your arms and chest. This exercise is particularly beneficial for upper body strength. Perform sets of 10–15 pushes and pulls, aiming for controlled and deliberate motions.
Pool noodle exercises are not only a lot of fun, but they also provide a challenging workout for all fitness levels. At Honor Trading Company, we offer clamp-on foam noodles in bulk that are perfect for water-based exercises. Our clamp-on foam noodles have dense padding and durable construction, so you can use them for a variety of fitness activities. Browse our selection today to find your ideal pool exercise equipment.