Pool Noodle Aqua Class Ideas

Tuesday, July 18 2023

Pool noodles are simply the most affordable and versatile equipment you can use in your classes.  Join Jenni Lynn for Noodle Core & More and take away a variety of ways to use the noodle in your classes for core training, muscle conditioning, cardio, balance and more.



Noodle Core & More is a follow up to one of Fitmotivation’s most popular videos. Filmed in 2019, Noodle RX with Jenni Lynn is also one of the most viewed video trailers on Fitmotivation’s YouTube channel. Therefore, we thought it was time for another pool noodle video with Jenni Lynn. Her latest video utilizes a medium density noodle and takes viewers through a series of exercises that showcase the versatility of this simple and affordable class tool.

Upper Body Resistance – the noodle can be held in the hands and pushed and pulled against the water’s resistance for upper body muscular strength and endurance training. Pushing a noodle downwards manifests a concentric, shortening muscle action. Controlling the movement of the noodle upwards produces an eccentric, lengthening muscle action. In many classes, the use of foam equipment is the only way class members get eccentric muscle actions.
Tied – the noodle can also be tied into a knot to increase the surface area, which generate more overall resistance.   
Lower Body Resistance – the noodle can be stepped on with one or both feet for some lower body resistance and balance training.   
Seated flotation – the noodle can be used in seated fashion like a swing for lower body exercises and core training.
Reclined flotation – placed behind the back or under the arm pits provides plenty of opportunities for creative and challenging core and leg exercises. 
Prone flotation – the noodle can be held under the body in a plank position with feet touching or not touching for some prone core and leg exercises.
Support – the noodle also provides stability and balance for those class members who want to exercise, or water walk in the pool, but are concerned about their balance. 

Similar to foam dumbbells, it is important for class members to choose a noodle that is not overly dense so that they can exercise with good form. The larger the diameter of the noodle, the more the density. Please avoid using the large diameter, dense noodles in this class format.  The “Dollar Store” sized noodles work best. Noodle quality is also important. Medium-sized noodles purchased at a Dollar or grocery store typically have a hole in the center, which makes them less sturdy. For fitness activities, consider investing in solid-core noodles, such as the Sprint Noodle that Jenni Lynn used in the video. You can also trim the noodles to take out some of the length if the exercises feel awkward for your class members. 
Watch Jenni Lynn talk about noodles and her latest video.



This 50-minute aquatic fitness format includes a warm-up, cool down, and five exercise segments.
Segment 1:  Core & Toning
In the first block of this segment, seven exercises are performed holding the noodle in an arched position. The same seven exercises are then performed holding the noodle horizontally on the surface. Intensity options are provided for both arched and horizontal exercises. The seven exercises are performed one last time in the “challenge” round in which class participants gets to choose between arched or horizontal. 
Segment 2:  Dynamic Leg Press
This segment is all about the legs. Exercises are executed by placing one foot or both feet on the noodle and performing pressing movements and variations. 
Segment 3:  Bring it Back
Get ready for more leg exercises and some challenging core work in this segment. The exercises include both seated and behind-the-back noodle positions.
Segment 4:  Forearm Plank Series
This segment includes some creative planking exercises.
Segment 5:  All Tied Up
The noodle is tied into a knot and used for upper body resistance training in this segment. 

Fitmotivation extends a big thank you to Jenni Lynn for sharing another pool noodle workout video. Check out Jenni Lynn’s library of Fitmotivation videos and stay tuned for more videos from both her and her husband, Chris LaCour, posting in the coming months.  

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.