Noodle Crunches

Noodle Crunches in the Pool

If you can't swim, or if you are not in a mood for a deep water workout, there are almost always alternatives in the shallow pool. All you need for this exercise is a noodle, or any float with a a good surface area to give you a firm grasp. Unlike deep water crunches or lying crunches, this version is more comfortable, being done in a standing position with feet firm on the floor. 

How to perform

Starting Position:
​Stand in water up to your chest, with your feet in line with your shoulders and your back straight. Hold the noodle (or any float) with both hands in front of you. Slightly bend your arms.

Action: 
Imagine your trunk, head and arms as one giant hinge joint. Move this imaginary joint forward from your hips - as one unit - by contracting your abdomen, until your head is about to get dunked under water. Then go back slowly, by relaxing your abdominal muscles, and let the noodle push you back up, to the starting position.
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Control the movement of your body by concentrating on the contraction and relaxation of your abdominal muscles. It is important to keep your lower body firmly attached to the floor. This helps to keep your body in a stable position while isolating the abdominal muscles.

Breathing:
Exhale as you push your torso down and inhale as you relax yourself back up. 

Muscles used:

This exercise works your abs, specifically the upper part. Arm muscles help too keep the noodle underwater.

Benefits:

Here are the top 5 benefits you'll get from this exercise

1. Improve posture; The abdominal muscles play a major role in stabilizing the spine. By performing this exercise regularly, you can improve your body posture and reduce the chances of lower back and hip injuries.
2. Toning your abdominal muscles; What makes this exercise exceptionally good, is that it isolates your abs from other muscle groups. This is very important when it comes to toning the area.
3. Easier to do than lying crunches; Unlike supine position, standing with feet firmly attached to the floor makes the entire torso move together, thus making the movement more natural and easier to perform. 
4. Improves balance and coordination, as your core muscles are working together to keep your body stable. 
5. Ideal for people with injuries, as this exercise does not involve any movements that require too much mobility in the hips or knees. Nor does it involve jumping or explosive movements. 

​Variations

Here are top 5 ways to do this exercise:

1. If this exercise is too easy, try to use a float with a wider surface area, like a kick-board for example. If this is too difficult, use your arms instead of the noodle. 
2. Add an alternate knee tuck motion with each crunch, to activate your lower abs too. Knee tucks are done by curling your knees toward your chest. 
3. Perform the same exercise at a higher tempo and in a smaller range of motion, with your body in a forward bent position
4. After each crunch, bring the noodle out of water as you lean back to the starting position. This will place more load on your lower back muscles than letting the noodle assist in the lifting. 
5. Perform in waist deep water, with increased range of motion to make the exercise more challenging. This will give your trunk more space to move without sinking your head in. 

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All Noodle Exercises