Edge Control Aqua Exercises
Introduction
This series of exercises are about using the edge of the pool to support your body while working hard to remain steady and in place. The point is to challenge your body to stay in the same position, using your legs and core while performing focused movements with your free arm.
To make these exercises even more challenging, the free arm will hold a noodle for added resistance (and support). This makes a fantastic workout that combines strength, cardio and coordination in the same session.
4 Edge Control Exercises for Upper Body Strength
The following exercises are done with control, while holding the edge of the pool. Make sure your holding arm is always straight and not pressing too hard, keeping you as far from the wall as possible, while providing enough support to keep you properly aligned. Your other hand will hold the noodle, or any other float of your choosing, such as aqua dumbbells. The legs will maintain steady kicks throughout the exercise.
Safety and Alternative Options
These exercises are for confident swimmers. For non-swimmers, use floating aid or just stay in the shallow part. If you don't have a pool noodle, use any similar floats like aqua dumbbells, pull buoys, or simply your bare hands. The presence of a lifeguard is also very important even if you are a good swimmer. Make sure the water is deep enough for your legs to kick without hitting the floor.
Holding the edge of the pool can sometimes feel ackward, depending on the type of edge. Some pools have a metal bar, which is ideal for gripping. But even a wall edge can work if you don't press too hard against it. The key is for your grip to provide both necessary and comfortable support.
Watch: 4 Edge Control Aqua Exercises
Front Noodle Pulls
Hold the noodle deep down by your side, and pull it back and forth slowly and controlled. This works your shoulder, chest and upper back muscles. The front thighs also work hard to keep you balanced.
Arm Extensions with Noodle
Bend your arm until your elbows and shoulders are level. Then press the noodle down as deep as possible. This move will activate the back of your arm (tricep). Your wrist muscles will also help stabilize and assist your grip.
Lat Noodle Pulls
Raise your arm to the side until your hand is at the surface. Then pull down forcefully to engage your lat muscles. Keep your arm straight the whole time and keep kicking your legs to stay afloat.
Noodle Bicep Curls
Put your arm out slightly below the surface. Then, bend your elbow to bring the noodle toward your body. Squeeze your biceps, then release to slowly return to the starting position. Keep steady leg kicks throughout.
There you have it! Doing these 4 exercises will work most of your upper body muscles and your legs too. If your wrist hurts from holding onto the noodle for too long, switch arms and give that side a rest. Remember to hold the noodle comfortably and not press it too hard. Relying on grip strength instead of engaging the main muscles you're supposed to work can lead to discomfort and even injuries.
Repeat each of the above exercises long enough to feel a good muscle engagement.
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