This shallow-end Pilates exercise is best performed with pool noodle or ankle ring in order to create sufficient resistance. Performing Noodle Lunges regularly will help tone your lower body muscles and improve your overall balance. Perform with slow, controlled movement and always maintain good posture.
In the shallow-end step on the noodle with one foot and put it slightly in front of your other foot. Put your hands by your side and keep your back straight.
Step 1: Make a step forward with the noodle then bend both your legs, lowering your shoulders to the water level. Use your hands to keep good balance;
Step 2: Bring your leg back the same way (reverse the step). If pulling the noodle with your foot off the floor is too hard, slide the noodle back against the floor and then stretch both your legs, returning to the starting position.
Aim for slow and controlled movement. Pause if you need to.
Inhale as you step forward. Exhale as you pull the noodle back.
Engage your core muscles while performing this exercise. Use your quadriceps to step forward and your glutes and hamstrings to pull your leg back.
Noodle Slide Front
Noodle Slide Side