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.
This 14 minutes routine aims to strengthen your side abdominal muscles. You will need a noodle or any floating device. It works by combining side leg tucks with both legs together and with alternating legs, first on one side and then on both sides. The purpose is to create a continuous workout that targets the same muscle groups.