If you like having fun in the pool, why not put your leisure time to good use and get in some pool noodle exercises!?
Pool noodle exercises can be as effective as working out at the gym, and you won’t have to break a sweat. Ideal when the temperature is high, they can also be done in a heated pool during cold weather.
Excellent for improving cardiovascular fitness and stamina and strengthening and toning the muscles, when doing pool noodle workouts the water will support your weight and provide resistance.
This makes pool noodle workouts an excellent choice if you are unfit or have joint and mobility issues that make doing traditional exercise challenging or painful. When doing pool noodle exercises, you will be counteracting the noodle’s buoyancy. Various muscles will be engaged, and in the process, you will get a cardio workout that burns calories as you tone up.
Following is a pool noodle exercise routine for you to try that is as effective as it is fun. Do 3 sets of each exercise, three times a week, with one day’s break in between sessions.
Before you Start
Start your pool noodle exercise routine with a 10-minute Warm-Up consisting of light jogging on the spot, jumping rope, Walking Lunges, or similar.
Do the exercises with bare feet, or wear water shoes if you would like more traction when working on the floor of the pool.
Just because you’re not sweating, doesn’t mean you don’t need to stay hydrated, so be sure to drink water as often as you do when exercising on land.
For safety’s sake, make sure someone else is present when you are exercising, or use a public pool that has a life guard on duty.
2 Gentle Cardio Pool Noodle Exercises
10 Pool Noodle Exercises to Try
Exercise 1 – Works the abs, the hips, and the legs
1. While floating in deep water, position the noodle across your upper back and under your arms, holding one end in either hand.
2. Extend your legs toward the bottom of the pool keeping your feet together, and your toes pointed.
3. Contract your abs as you lift your knees up toward your chest. Hold this position for one or two seconds, then straighten your legs back to your starting position. Repeat this movement 20 times.
Exercise 2 – Works the arms, the back, the hips, and the abs
1. Float in deep water holding one end of the noodle in each hand, your arms extended outwards and to the front, shoulder-width apart.
2. Extend your legs straight back behind you, bracing your feet on the top of a rung of your pool ladder.
3. Keeping your arms straight, push the pool noodle downwards so that you are in a Plank position. Hold this for 30 seconds before returning to your starting position. Repeat 10 times.
Exercise 3 – Works the abs
1. Float on your back, your arms extended out to either side, the pool noodle positioned beneath your knees.
2. Bend forward, lifting your midsection upward into a Crunch, reaching your hands toward your knees inside the noodle. Return to your starting position. Repeat 20 times.
Exercise 4 – Works the abs, the hips, the buttocks, and the legs
1. Grasp the pool’s ladder with both hands, your elbows bent. Position the noodle beneath your stomach, allowing your legs to float and extended behind you, keeping your feet together.
2. Contract your abs and lower your legs toward the bottom of the pool so that your body is at a 90-degree angle. Return to your starting position. Repeat 20 times.
Exercise 5 – Works the arms, the chest, the back, the buttocks, the legs, and the abs
1. Stand in waist-deep water with your legs approximately hip-width apart. Hold the noodle on the surface of the water with your hands slightly more than shoulder-width apart.
2. Push the noodle straight down, lifting one leg out behind you as you do, stopping when it is parallel to the pool’s bottom. Return to your starting position. Repeat movement 10 times, then swap legs and work the other side.
Exercise 6 – Works the buttocks, the abs, the obliques, and the legs
1. Stand in chest-deep water with your legs hip-width apart holding the pool noodle on the surface of the water, your hands a little more than shoulder-width apart.
2. Squat, pushing the noodle beneath the water until it is in front of your knees. Stand, rotating your torso to the right and pushing the noodle through the water to the right.
3. Turn your body back to the center, then repeat the sequence working your left side. Repeat 20 times.
Exercise 7 – Works the entire core, the legs, the back, and the shoulders
This pool noodle exercise is similar to exercise 2, but you won’t have the ladder’s stability to depend on, and you will be holding the position for longer.
1. Standing on the pool’s floor, position the noodle vertically on the surface of the water, holding one end in each hand.
2. Push the noodle downwards, keeping your arms straight and without submerging your head, allow your body to float upwards into a Plank position.
3. Maintain this position for 60 seconds, increasing this to 120 seconds when you become stronger.
Exercise 8 – works the chest, the arms, the back, the thighs, the buttocks, and the legs
1. Stand in chest-deep water holding an end of the pool noodle in either hand, your arms extended to the front beneath the surface of the water. (The ends of the noodle should be bent up to form the letter U, and your hands should be held close together.)
2. Take a big step forward through the noodle with your right leg, lunging down and pushing the noodle toward the bottom of the pool. Don’t let your knee go further forward than your toes, and be sure to place your right foot flat on the pool’s floor, allowing your left heel to lift upward.
3. Step back to your starting position. Work both legs, doing 10 reps on each side.
Exercise 9 – Works the legs, the hips, the buttocks, and the abs
1. Straddle the pool noodle in waist-deep water as if you were sitting on a bike, holding one end of the noodle in either hand.
2. Keeping your back straight, lift your feet off the bottom of the pool and, using a cycling motion, pedal to the other side of the pool.
3. Turn around and pedal back to your starting position. Repeat once, building up to 5 times as your fitness improves.
Exercise 10 – Works the legs, and the buttocks
1. Standing in waist-deep water, wrap the pool noodle around your upper back. Bring the ends to the front and grasping one in either hand, run across the pool, lifting your knees high. When the water becomes to deep to stand in, let the noodle support your weight.
2. When you get to the other side, run back without turning around. Repeat 10 times.
Pool Noodle Exercises Summary
If you like the water and you have a swimming pool or access to one, summer is the perfect time to try pool noodle exercises. They’re one of the most enjoyable workouts you can do, and one your family will be happy to do with you.
Equipment requirements are modest, with a swimsuit and a pool noodle being all you will need.
Looking for other non-traditional workouts? If so, you may like to read, “How to Lose Weight by Dancing and Get Fit as You’re Having Fun.”