• Perform with straight legs only using your core muscles to change your body position from standing to supine. 
  • Perform in shallow water for an easier roll and push your feet against the floor, doing a gentle jump each time. 
  • Alternate your legs, bending one leg on the way up and the other leg on the way down.
  • Perform without the pool noodle for extra effort in your upper body (only for good swimmers)
  • Use aqua cuffs for extra resistance. 


  • Core Strengthening: This exercise places a strong emphasis on your core muscles, helping to build a strong and stable core. It targets the rectus abdominis, obliques, and deeper core muscles, promoting better posture and reducing the risk of back pain.

  • Improved Balance: Balancing in deep water while transitioning from a standing position to supine and back challenges your proprioception and balance. Over time, this can enhance your overall balance and coordination.

  • Full-Body Engagement: While primarily a core exercise, the Stand to Supine Crunch engages multiple muscle groups throughout your body. Your leg muscles, back, and shoulder muscles all play a role in maintaining balance and stability.

  • Low-Impact Workout: Being in deep water eliminates the impact on your joints, making this exercise suitable for individuals of various fitness levels and those with joint issues or injuries.

  • Cardiovascular Fitness: The rhythmic motion and controlled breathing involved in this exercise can contribute to improved cardiovascular health over time.

  • Aquatic Therapy: It's an ideal exercise for aquatic therapy programs, helping individuals regain strength and mobility after injury or surgery.

  • Fun and Relaxing: Enjoy the calming and buoyant nature of deep water while working out. The Stand to Supine Crunch provides both physical and mental relaxation benefits.

  • Adaptable: You can easily adjust the intensity of this exercise by changing the speed of your movements, the number of repetitions, or by using floatation aids as needed.


How to Perform


  • Put a pool noodle on your back and stand upright in deep water.
  • Engage your core muscles as you perform a gentle crunch by lifting your knees toward your chest. Keep your hands on the noodle for balance.
  • As you complete the crunch, roll backward until you find yourself floating on your back in a supine position.
  • Pause briefly in this position, ensuring your core remains engaged.
  • Reverse the motion by initiating another crunch. Bring your knees toward your chest, roll forward, and return to a standing position.
  • Repeat this movement for the desired number of repetitions.

Muscles Worked

The "Stand to Supine Crunch" engages multiple muscle groups:

  • Core Muscles: This exercise primarily targets your abdominal muscles, including the rectus abdominis and obliques.
  • Leg Muscles: The movement engages your leg muscles, particularly the hip flexors.
  • Back and Shoulder Muscles: Your back and shoulder muscles play a role in maintaining balance during the exercise.
  • Stabilizer Muscles: To stabilize yourself in the water, various stabilizer muscles throughout your body come into play.




Focus on controlled breathing throughout the exercise. Inhale during the initial standing position, exhale as you perform the crunch, and continue exhaling as you roll onto your back. Inhale again on your back and exhale during the return to the standing position. Consistent and controlled breathing helps maintain balance and oxygenate your muscles.

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.
03 September 2023

Stand to Supine Crunch

This deep water exercise not only targets your core muscles but also engages your entire body for a fantastic aquatic workout. In this guide, we'll walk you through the exercise step by step, discuss alternative movements, and provide safety tips to ensure you get the most out of this invigorating workout.

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