The muscles around your waistline help stabilize your spine, support your posture, and keep you balanced in everyday life. However, that area is also sensitive; one wrong twist or exercising with a heavy load can lead to injury. This is why the pool is a great place to target those muscles. Today we're working the waistline, particularly the sides, with five variations, each bringing something a little different. Let's start in shallow water and work our way deeper. 

Watch the Video: Five Side Bends in the Pool

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Noode Side Bend in Shallow End

1

Stand in chest-deep water and hold the noodle with one hand by your side. Slowly bend your torso to the same side to push the noodle down. Don't use your arm, but let your torso drive the movement. Maintain a comfortable range of motion and return to the full upright position after each side bend. Once you've done enough reps on one side, switch to the other side.

If you don't have a pool noodle, any float with a comfortable grip will work. 

Alternate Side Bend in Shallow end

2

Stand in shallow water and hold an aqua dumbbell in each hand while keeping arms straight by your sides. Bend your torso side to side using your side (oblique) muscles. Don't rush the movement and don't use your arms. Let your oblique do the work. Stay mindful of your range of motion and listen to your body. 

Avoid gripping aqua dumbbells too hard. A gentle hold is enough to avoid wrist pain.

Jogging Side Bends in Shallow End

3

In this variation, you're doing the same side-bending motion while jogging on the spot. Adding the jog works more muscles, gets your heart pumping faster, and challenges your coordination a bit. It takes a few tries to find your rhythm, then it flows nicely. Repeat until your breathing feels difficult. 

You can combine the jogging side bends with standing side bends to create a longer workout session.

Deep Water Side Knee Taps

4

Start in the deep end with a pool noodle behind your back. Rest your hands on the noodle, spread your legs slightly, and let yourself float. Bend your torso to one side while lifting your knee on the same side. The goal is for the noodle end and your knee to meet and touch halfway. Alternate on both sides using your oblique (not arms) and keep your movement controlled throughout.

If floating with a noodle feels unstable, or if you are not confident in deep water, wear an aqua belt for more support.

Deep Water Pendulum

5

Put on your aqua belt and start in the deep end with your arms and legs spread out. Let your palms face sideways and push the water to one side as you kick the same-side leg, then alternate. The key is to reach your hands far enough that your torso bends and keep the movement smooth, powerful, and steady.

This exercise targets your sides, abs, arms, and legs. In addition to the aerobic benefit, if you keep it going long enough.

I hope you found these five variations useful. Check out the exercise library below for more, and stay tuned every Monday morning for new exercises.

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