Getting exercise in a pool is beneficial for everyone, including those with physical limitations. The water provides endless opportunities for varied workouts aside from swimming laps. Even those who are not strong swimmers can enjoy a water workout with the help of a device called the pool noodle. These "toys" are cylindrical firm pieces of foam that are flexible and buoyant and helpful in providing stability in the water. These inexpensive tools can be found in toy stores, mass market retailers and sports stores.
Step 1
Begin your workout by gently jogging astride your pool noodle in shallow water. Do several laps to get your body warmed up for more vigorous exercise.
Step 2
Run while astride your noodle. Once you have warmed up, you can do sprint laps by moving as quickly as possible through the water while riding the noodle.
Step 3
Work your arm muscles holding your noodle lengthwise and pushing it down with both hands underneath the water. The water will provide the resistance you need to firm your biceps.
Step 4
Continue to condition your arms by utilizing the noodle positioned behind you. Reach with each hand to grasp the ends of the noodle and push the noodle down under the water behind you. Build up the number of repetitions you can do over time.
Step 5
Concentrate on your abdominals with this exercise. Float on your back with your noodle positioned behind your knees. Allow the ends of the noodle to protrude from the water. Attempt to do sit-ups in the water by contracting your abs and lifting your upper body toward the noodle.
Step 6
Sit on the noodle as though it were a swing. Rock your body back and forth, working on keeping your balance. Try to bring your knees to your chest, then push them back to a vertical position to get a lower-body workout.
Step 7
Improve your balance and mobility by walking on your noodle. Force the noodle to the pool floor, then take little steps along its length. For variety you can forward-step, then side-step then attempt stepping backward.
Step 8
Fold the pool noodle around your back and hold each end with a hand. Lean back and begin short kicks, letting your noodle help you stay stable. Increase the frequency and length of your kicks as you get accustomed to the exercise.
Tips and Warnings
- Replace your noodle frequently as it can lose its ability to "bounce back" over time.
- Do not depend on the noodle as a flotation device. While the noodle helps stabilize you in the water, it is not a lifesaving device. Do not attempt to exercise with the noodle in a pool unless you can swim or are in shallow water with a lifeguard present.
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