• Perform with bent knees
  • Engage your upper body and reach all the way up on your back, then down again to the standing position.  
  • Perform the movement with leg circles (up with legs spread, down with legs close, and reverse)
  • Perform higher in a V position. 
  • Use aqua cuffs for extra resistance. 


1. Easy to perform and suitable for beginners 

2. It strengthens your core and waistline 

3. Improves balance and coordination

4. Beneficial for treating lower back pain

5. Can be performed with progression 


How to Perform



  • Hold a noodle securely with both hands, placing it behind your back for support.

  • Position yourself in the water in a standing position, making sure that your feet are not touching the pool floor.

  • Keeping your upper body stable and straight, slowly lift both legs up, extending them straight in front of you, to reach a seated position.

  • Perform this movement while maintaining control and engaging your abdominal muscles. Aim to reach a comfortable seated position without using your arms for support.

  • Once you've reached the seated position, slowly return to the starting position by lowering your legs again.

  • Repeat the movement for a comfortable number of repetitions, gradually increasing the intensity and difficulty as your abdominal strength improves.


Muscles Worked

The muscles used in this exercise are your abs and lower back. 

Underwater view of a character holding a pool noodle while floating in a standing position.
Character performing deep water crunches in supine position, while holding a pool noodle.
31 July 2023

Stand to Sit Aqua Exercise

When it comes to aqua exercises, there are various movements that can effectively engage and strengthen different muscle groups. One such exercise is the Stand to Sit, a fantastic technique designed to target and tone your abdominal muscles while keeping your body in a safe position. By incorporating this exercise into your routine, you can improve your overall core strength, enhance your balance, and work towards achieving a more toned and defined midsection.

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