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You will need a pool noodle to perform this 16 minutes shallow-end workout which aims to strengthen your leg muscles and to improve your balance. It works by sliding the noodle with your leg along the bottom of the pool.
Sliding the noodle creates tough resistance for your leg muscles. The big range of motion includes more muscle groups. This is a perfect Pilates routine suitable for people of all ages and fitness levels. |
Warm Up (2min)
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Start by fast walking in the shallow-end for 30 seconds. . Then side walks for 15 seconds in both directions. Followed by forward arm swing and leg kick for 15 seconds andfront step for 15 seconds. Last, perform alternate leg adduction for 30 seconds.
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Main Set (12min)
Starting Position:
Step on the noodle with one foot and stand in the shallow-end with straight back and your hands by your side. Keep your feet shoulder-width apart and your legs straight.
Action:
Step on the noodle with one foot and stand in the shallow-end with straight back and your hands by your side. Keep your feet shoulder-width apart and your legs straight.
Action:
2
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Perform the same exercise with leg and arm extension (bend and extend your leg and arms at the same time). Use your quadriceps to push the noodle down and your thigh muscles to slide out and in. Repeat for 1 minute. |
3
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Slide once out and in as you spread and close your arms and once forward and backward as you swing your shoulders in same the direction. Inhale as you slide out and exhale as you slide forward. Repeat for 1 minute. |
4
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Slide forward and backward as you open and close your arms. Lean your torso forward as you slide and put your weight on your front leg. Then lean back, pull your leg and spread your arms again. Inhale as you pull and exhale as you slide. Repeat for 1 minute. |
5
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Front slide with leg extension. First bend and extend your leg (slightly in front of your body) and then slide and pull straight leg. Use your quadriceps and hamstrings. Move your arms out as you bend and in as you slide. Repeat for 1 minute. |
End your exercise by performing the leg extension and slide once out and once in front (so gif numbers 2 and 5) for 1 minute. Then step on the noodle with your other foot and repeat all of the exercises. So 6 minutes with one leg and 6 minutes with the other leg.
Cool Down (1min)
Put the noodle on the side and slowly walk for 30 seconds forward and 30 seconds backward.
Stretching (1min)
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Hold the noodle with your arms reaching all the way forward and spread your legs wide enough to feel the stretch in your inner thighs. Hold for 15 seconds. |
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Hold the noodle (or the wall) by your side. Then hold your close knee high and push it in until you feel the stretch in your outer thighs. Hold for 15 seconds. |
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Hold the wall and bend your far leg behind. Close your knees together hold your foot and pull it until you feel the stretch in your quadriceps. Hold for 15 seconds. |
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Put your feet in front of your body, stand on your heels and lean your torso forward until you feel the stretch in your hamstrings. Hold for 15 seconds. |
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