 | This 17 minutes routine is performed in the deep-end. You need two noodles (it could also be performed with one noodle or any other floating device). The target is your core muscles. It works by performing leg tucks in different body positions and then combining them all by swaying your body. |
Warm Up (4 min):
 | Start by jogging around in the pool for 2 minutes. Then on the spot for 1 minute. Finish by jumping on the spot with high knees for 1 minute. |
Main Set (10 min):
- Hold the noodles with both hands and move to the deep-end. Lay flat on your back and start leg tucks for 1 minute. Try to bring your knees and torso closer together.
2. Perform leg tucks one time on your back and one time in standing position by swaying your body up and down for 1 minute.
 | Try not to use your arms to push your body up and down. Only focus on using your core muscles and use the noddles for balance only. Take your time to lean and feel the resistance as you bend your knees too. |
3. In standing position only. Bend your knees high up for 1 minute.
 | Focus on the resistance only as you bend your knees not as you extend. So push your legs up and let go down. Keep your hands by your side and use the noodles to keep your head from sinking. |
4. Bend your knees one time in standing position and one time on your front, by swaying your body, for 1 minute.
 | Move the noodles away as you extend your legs all the way on your front. |
5. Stay on your front and bend your knees as you bring the noodles closer. Then extend and return to the same position. Repeat for 1 minute.
 | In this position you should feel more resistance in your abs. At first it could be difficult to balance, so don't feel discouraged. |
6. Combine the back and the front positions. Extend your legs one time on your back and one time on your front, by swaying your body, for 2 minutes.
 | Inhale on your back. Exhale on your front as you push the noodle away. This time try to add some speed to sway your body. |
7. Combine all the three positions. First on your back, then in standing position and last on your front. Repeat for 3 minutes.
 | Make sure that you first bend your knees, get your body in the right position and only then extend your legs. Feel your core muscles as you bend your knees and as you sway your body. Always exhale as you bend. |
Cool Down (2 min):
With one noodle under your arms, perform the same exercise by swaying your body all the way on your back and then down in standing position, but this time with straight legs. Inhale as push your legs up. Exhale as you push down. Repeat for 2 minutes.
With one noodle under your arms, perform the same exercise by swaying your body all the way on your back and then down in standing position, but this time with straight legs. Inhale as push your legs up. Exhale as you push down. Repeat for 2 minutes.
 | Don't let your legs just float up and fall down. Use your lower abs to push your legs up and your lower back muscles to push your legs down. Rest your hands on the noodle and relax your shoulders. |
Stretch (1 minute):
1. In the shallow-end, hold the noodle in front. Put your feet in front and stand your heels. Keep your arms and legs straight and stretch your lower back muscles. Hold for 30 seconds.
2. Turn the noodle around and hold it back with straight arms. Spread your legs and push your torso up. Feel the stretch in your abs. Hold for 30 seconds.
1. In the shallow-end, hold the noodle in front. Put your feet in front and stand your heels. Keep your arms and legs straight and stretch your lower back muscles. Hold for 30 seconds.
2. Turn the noodle around and hold it back with straight arms. Spread your legs and push your torso up. Feel the stretch in your abs. Hold for 30 seconds.
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