5 Ways to do aqua crunches

5 Different Ways To Do Crunches in the Pool

Crunches are one of the most important core exercises you can do to get stronger abs. There are many different ways to do crunches in the pool. You can do them while standing, on your back, your front, or by using the pool edge. And you can perform crunches with or without aquatic equipment. In this article, I will show you how to perform crunches in 5 different ways. 

​Why Crunches Are Better in Water than On Land?

When doing crunches on land, you are forcing your body to bend and arch in uncomfortable ways. This means that you're using your back and neck to support your weight, instead of just using your abs.
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In the pool however, there's no need to hold yourself up by your own muscles because your body is floating, the chances of injury are lowered, and your body moves freely. This means more flexibility and less back and neck strain, or another type of injuries. And in a result, you can workout longer and focus entirely on your abs.

​5 Ways To Do Crunches in the Pool

​in this article I will show you 5 different methods for aqua crunches. Those methods vary in difficulty. While some are more suitable for beginners, other require more skill and technique. But all the 5 methods are very effective in strengthening your abs and giving you desired results.

1. Standing Crunches 

Standing Crunches can be done by almost anyone. This method is the most beginner friendly and it doesn't require any equipment or even swimming skills. 

Start by standing in shallow water with your feet together and hands down by your sides. Bend one leg at a time as you bring your torso toward your working leg. Keep your hands idle and focus on your abs. Click Here to view this exercise and its variations. 

2. Noodle Crunches

This exercise is also done in shallow water while holding the pool noodle. While similar to standing crunches, this variation is more comfortable and provides more resistance. 
Start in shallow water with feet together. Put the noodle in front of you and hold it with both hands. Stretch your arms, relax your shoulders and let the noodle float on the surface of the pool. With arms straight, bend your torso and push the noodle down until your chin almost touches the water surface. Then slowly raise your torso back up again. Use your abs and not your arms to push the noodle. Keep your movement slow and controlled. You can also use aqua dumbbells for this exercise. Click Here to view this exercise and its variations. 

3. Crunches On Your Back

This type is very similar to the the traditional land crunches. It requires a level of balance. Even if you are not a good swimmer, you can use the safety belt to help you stay afloat. But I like to do this exercise with a pool noodle. Mainly because of how it wraps around the upper body to provide a comfortable support. 


Put the noodle on your back and rest your arms and hands on it. Lift your legs up, parallel to the bottom of the pool and lay on your back. Make sure the noodle is fully submerged. Next, bring your knees and chest closer together then return to the starting position. Exert force as you bend and let go as you extend. Don't try to push the noodle with your arms. Remember, this exercise targets your abs so it is important to isolate them.  

4. Wall Crunches

In this exercise your legs will be raised on a wall above the water. This method is more challenging than the previous ones. You will feel your abs with almost the same intensity as if you were doing land crunches.
Start by placing your legs on a raised wall above the water. Your knees should be bent roughly 90 degrees. Put your hands on your chest. Submerge your shoulders and keep them relaxed. Then bring your chest up, raising your shoulders above the water. Hold for 1 second then submerge your shoulders again. 

5. Crunches On Your Front

I saved the best for last. This method is more effective than the previous ones. Doing crunches while floating on your front requires balance and flexibility. Thus you must be able to at least know how to tread water before you perform this exercise. 
Start by floating on your front while holding the noodle under water. Next, bring your knees and the noodle closer together as you squeeze your abs. Let the noodle touch your knees if you can. Then extend your arms, bring the noodle in front of you and stretch your legs back. Keep the noodle under the water all the time. Your head must be raised above the surface during the movement. 

​What is your favorite way to target your core? Share your ideas in the comments section below.