Stand in the shallow-end with straight back. Put your hands by your side. Step on the noodle with one foot and keep it slightly in front of your body. Close your legs and keep them straight.
Slide the noodle out with straight legs and spread your arms together at the same time. Make sure to put your weight on both legs. Pull in as you close your arms to return to the starting position. Then bend the same leg (90°) and pull your arms up together until your elbows reach the surface. Extend your leg as you push with your palms down as deep as you can, and return to the starting position again.
Inhale as you slide. Exhale as you bend.
Feel your thighs as you slide and your quadriceps as you extend. Feel your arm muscles as you bend and extend your elbows.
Side Slide With Noodle
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