1. Increase the range of motion by crossing your legs and arms. 
  2. Perform smaller and faster movements.
  3. Use aqua cuffs and gloves for more resistance.
  4. Close your hands in front of you or behind your back
  5. Perform in shallow water with jumps


  1. Engages multiple muscle groups at once, providing a full-body workout.
  2. Improves coordination
  3. No impact on joints
  4. Improves posture
  5. Works less active muscles like the latissimus dorsi.


How to Perform


Start by holding the noodle between your legs and standing upright in the water with your feet together and your arms at your sides, in a T-shape. Let your palms face down. Pull your arms down as you spread your legs to form a pyramid shape. Go deep enough to touch your thighs. Reverse the movement and return to the starting position. Focus on controlled, fluid movements, and use the resistance of the water to work your muscles. Remember to breathe in a relaxed and controlled manner as you perform the motion. Coordinating the movement of legs and arms in opposite directions is key to maintaining balance and avoiding sinking.

Muscles Worked

This exercise works your shoulders, latissimus dorsi, and inner & outer thigh muscles while also keeping your core engaged. 




Breathe in while extending your arms and exhale while moving them downwards.

Character performing deep water exercise showing worked muscles.
character performing aqua exercises in deep water while sitting on a noodle.
22 May 2024

Deep Aqua Splits

The Deep Aqua Splits Exercise is a great way to get a full-body workout in the water without touching the floor. As the name suggests, this exercise involves lateral arm and leg movement. But before we get into that, it's important to note that this exercise is not suitable for people who are not confident in deep water. To perform it, all you'll need a noodle to float on. Here's how to do it:

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