Using a fun noodle to focus on the calf muscles gives you a way to get variety with different methods of getting exercise. A fun noodle, often referred to as foam pool noodle, works for exercises in and out of the pool. The flexible noodle allows you to bend it around your body, use it as a flotation device or lay it flat on the ground to stand on.
In Water
Step 1
Tie the fun noodle in a knot so there is a loop in the middle. Stand in waist-high water while holding onto the edge of the pool for stability. Raise the leg to a 90-degree angle with the body and bend at the knee. Place the loop around one foot for water resistance while straightening and bending the leg at the knee. Complete 15 repetitions on each leg.
Step 2
Remain in the same position as Step 1, with the leg raised to a 90-degree angle with the body and knee bent. Push the leg to the pool floor with the noodle tied around the foot for resistance. Complete 15 repetitions with each leg.
Step 3
Stand in waist-high water with the fun noodle between your legs as if you are riding a horse. Walk to deeper water until you are unable to touch the bottom of the pool. Walk or jog in place, using the fun noodle to keep you afloat. Complete 10 to 15 minutes of jogging, or until fatigued.
Out of Water
Step 1
Lay the fun noodle on the ground perpendicular to your body. Remove your shoes and stand on top of the noodle with the foot arch balancing your body on the noodle. Use your calf muscles to quickly balance, step off the noodle and quickly step back and balance. Repeat 15 times with quick movements.
Step 2
Stand with the balls of your feet on top of the fun noodle. Hold onto a wall or place a chair in front of you to maintain your balance. Use your calf muscles to raise your heels and body upward and hold for 10 seconds. Drop your heels below the top of the fun noodle and hold for 10 seconds. Repeat 15 times.
Step 3
Lay the noodle on the ground parallel to your body. Bend at your knees and jump with both feet over the noodle. Continue to jump back and forth for 15 repetitions, using the calf muscles to thrust your body in the air.
Things You'll Need
- Swimming pool
- Chair, optional
- Fun noodle
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