Tuesday, July 02 2019

The preview video above is for Core Central, which posted on 8/22/16

Core training remains wildly popular in the fitness industry and for good reason.  In the past decade we have discovered that the core is much more than just the abdominals.  Most experts agree the core is pretty everything except the arms, once you include the gluteus, hip flexors, abductors and adductors into the core mix.  A common theme that Fitmotivation video subscribers keep hearing is that the core really is the foundation for all movement.  

USA Aqua Expert, Marti Peters, has shared one of her favorite core workouts, Core Central, which just posted as an original Fitmotivation video.  Marti debuted Core Central at the International Aquatic Fitness Conference (IAFC) this past May.  This video includes a warm-up and cool down and three segments featuring a noodle - isometric, dynamic and standing.  There is also a short segment with rubberized tubing. 


In this segment, Marti demonstrates the power of planking with a noodle.  Both a front plank and a side plank are shown, along with several progressions and variations of intensity for multiple fitness levels. 

Challenge and coordination is increased once movement is introduced.  This noodle segment once again includes front and side planking positions with various movement progressions.  I absolutely love the finale in this segment, “Around the World, ” in which several movements come together to form an acrobatic challenge with the noodle.   

From a vertical position, seated and standing, the core is recruited in an entirely different way with the noodle.  Swinging, surfing and twisting – core training has never been more fun.

When available, rubberized resistance is ideal for core training.  This workout includes a short segment with tubing anchored both to a ladder and under the foot.  Keep in mind; partners can be used for anchors instead.  Once anchored, spinal flexion and rotation fires up the core with movement and stability. 


  • Remember to access your clients ability to perform all exercises
  • If using for an entire core class, intersperse standing exercises with those that put stress on shoulder, elbow, and wrist
  • Noodles; any will do but keep in mind those that have more density make body more buoyant but are also more difficult to submerge
  • Rubberized equipment:  Any rubberized equipment works.  Flat bands, tubing without handles, soft handles, hard handles all work the same.  My preference is soft handles as it is less stressful on hands and easier to hold and control.  Many different companies make rubberized equipment and it comes in different resistance levels to customize to students strength level.
  • Work against the anchor point with rubberized equipment (in this video the ladder or under the foot).  For less resistance, stand closer to anchor point, for more resistance, move farther away.

Once again, I am thrilled to see yet another video jam-packed with purposeful movement.  Helping our students build a strong core foundation with functional movement will allow them to move better, feel better and live better.  Big thanks to Marti for sharing Core Central with Fitmotivation video subscribers – and congratulations for a very successful career in the aquatic fitness industry.  I was excited to ask Marti questions about Core Central and about her many years in the industry, but the darn rain scrapped our plans for the Fitmotivation Video Interview.  That means we will have to have Marti back for another video!

Marti’s favorite fro this workout:  Number Ones- Step Vol. 5, available at Yes! Fitness Music (128-132 BPM)
Syntho-Actif – instrumental (128 bpm)
Mark’s Aqua Pool Party (130 bpm)

360 Degree Angles for Balance & Core
AKWA Abs Noodle
Cool Core Choreography
Noodle Core Mix

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.