Using Your Noodle

You have seen them in your local big box store, those stacks of colorful foam cylinders.  You have probably even floated on them in your neighbor’s pool.  But have you ever used them for exercise?  

Five main ways to use noodles as flotation during water exercise:

•    Straddle (Seahorse) - Sit on the noodle in a “straddle” position.  This position provides excellent support while traveling in deep water.

•    Wrap Behind - The noodle wraps around the upper back and supports under the arms. It also allows lateral freedom of movement in the lower extremities.

•    Wrap in Front - The noodle wraps in front of the chest and supports under the arms.  This position works in deep water but also allows for prone exercises while providing support for the body in deep or shallow water.  
 
•    Sitting (Swing) - Sit on the noodle like a “swing”.  Can be used in deep or shallow water

•    Stand on the noodle - Arms and hands are used primarily for balance.  Can be done standing on one foot or two.  

 

Short list of Exercises:

• Tire Pumps – wide legged jog, traveling or stationary, deep water/straddle or wrap position
• High Knee Jog – traveling or stationary, deep water/straddle or wrap position 
• Over the Barrel – lateral travel move, deep water/straddle or wrap position 
• Crunches – many varieties, wrap behind position or one noodle under each arm
• Leg lifts – done in “L” position for abdominal control, wrap behind position or one noodle under each arm
• Cross Country Ski – traveling or stationary, deep water/straddle (shown above) or wrap position
• Bicycle legs – traveling, with or without use of hands, deep water/straddle

Notes:

Noodles can be effectively used for upper body conditioning by maneuvering the noodle under the water, balance while walking in shallow water, and creative stretches.  

Most exercises involving the noodle as a flotation device can be accomplished in any water depth.

Depending on the density of the foam noodle, some participants may want to use two noodles for flotation particularly when doing crunches or traveling in the deep water.  In my classes, we usually place one noodle under each arm for crunches and core work.  How many noodles are used and in what configuration?  It’s all about a person’s individual comfort level.

When you only have noodles to work with, be creative and use them for upper body exercises too!  Many exercises can be adapted using one long, two long, or two half noodles.