Noodles--those brightly colored tubes that seem to be bobbing about in pools everywhere--can be more than just floating toys; you can integrate them into an exercise routine that works your muscles while putting minimal stress on your joints. MayoClinic.com notes that water's natural resistance helps to strengthen muscles. Ohio State University Medical Center cautions that if you feel suddenly breathless, dizzy, nauseated or disoriented, or if you experience a pounding heartbeat, stop the exercise and tell the lifeguard you need help.
Step Down Exercise
Stand in waist-deep water with your back against the side of the pool, to begin this exercise suggested by Ohio State University Medical Center. Bend the noodle into a U-shape, and place it under your right foot, with your knee flexed at a right angle. Use your right hand to grip the edge of the pool behind you for balance. Push the noodle down with your foot and hold it there, then bring your knee back to a 90-degree angle. Repeat the motion five times, then repeat the sequence with the other leg.
Floating Waist Shaper
While floating on your back, place your lower legs on top of the noodle; the noodle should contact your legs at a point slightly below the backs of your knees. Bend your elbows at a right angle, and hold your hands up in a double "Stop" motion, then tighten your abdominal muscles and try to touch the noodle with your palms. Relax back into a float, and repeat five times. Aqua Jogger recommends focusing on your abdominal muscles; avoid contracting your legs or your neck. This exercise, reminiscent of an abdominal crunch on land, helps to strengthen and tone stomach muscles.
Noodle Stand
Begin the exercise by standing in shoulder-deep water and grasping the noodle by the ends. Raise your knees and put your feet on top of the noodle, then release your grip and try to extend your legs straight down. Try to stand on the noodle while facing forward and keeping your shoulders over your hips; Aqua Jogger states that the farther down you push, the more difficult it is to balance, so your core muscles can benefit from this challenging exercise.
Tricep Pulldown
Stand in shoulder-deep water to begin this arm-shaping exercise suggested by Aqua Joggers. Keeping your elbows at your sides, hold the noodle at the middle using both hands. Push it down to the level of your stomach, then pull it back up to the surface. Repeat five to 10 times. For a more challenging workout, Aqua Joggers suggests repeatedly submersing and raising the noodle at a brisk pace.
