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Deep Water Body Sway for Balance and Oblique Strength
This is my favorite oblique exercise in the pool. Not easy at first, but once you get used to it, the movement becomes smoother, more effective, and works deeper than other exercises. You'll need a noodle or any floating device to keep you supported in the deep end.
How to Perform Deep Water Body Sway
Start in a standing position, noodle wrapped around your waist, and legs bent together. With your hands relaxed on the noodle, slowly sway your whole body side to side. Keep your abs tight and focus on the obliques with each sway. Don't use momentum, but keep your movement deliberate and controlled. Hold your legs still throughout, and knees close to your chest.
Benefits of the Deep Water Body Sway
- While obliques are the primary movers, this exercise also activates your abs, abductors, and glutes.
- Because the movement is slow and controlled, it hits deeper than other exercises.
- The slow, controlled motion is fantastic for training your balance.
- The slight hip tilt at the end of each sway helps improve hip flexibility.
Variations:
1. Extend your legs at the end of the movement, then tuck your legs in for more core engagement.
2. Perform on one side only for more focused intensity.
3. Add a rocking motion at the end of the sway.
4. Using your hand, push the noodle toward your toes to give your oblique an extra squeeze, then repeat the same on the other side.
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