Treat your class members to a pool noodle core challenge. 30 Pool Noodle Core Exercises features 15 exercises in modified supine position with the noodle behind the back, and the next 15 core exercises in plank position. Filmed in shallow water, this noodle core routine can easily be adapted to deep water.
Aquatic Fitness Video-at-a-Glance
This 18-minute pool noodle exercise video does not include a warm-up or cool down because it was intended to be included in a regular water fitness class. The first 15 exercises are performed mostly in modified supine position with the noodle placed behind the upper back. However, to avoid excessive back discomfort, exercises with the torso in an upright position are included to lengthen the spine. See notes below and read on further to find out why some people may need to skip the exercises in modified supine position. The second set of 15 exercises are performed from plank positions.
Exercises 1-15 (Perform each exercise for 30 seconds)
Noodle placed behind upper/mid back
1.Pilates Hundreds
2. Traditional Crunch
3. External Hip Rotation Crunch
4. Long Lever Crunch
5. Diamond Twist (break from modified supine position)
6. Figure 4 R crunch
7. Figure 4 L crunch
8. Diamond Pendulums (break from modified supine position)
9. Frog crunches
10. Ankle reaches R
11. Ankle reaches R
12. Alternating heel taps
13. Recumbent bicycle
14. Kneeling twists (break from modified supine position)
15. Kneeling crunches (break from modified supine position)
Exercises 16-30 (Perform each exercise for 30 seconds)
Hold noodle in hands/planking
16. Plank
17. Plank knee lifts R & lat pulls
18. Plank knee lifts R & lat pulls
19. Plank mountain climber suspended
20. Plank chest press
21. Plank tricep
22. Plank alternating rear leg lifts
23. Plank flutter kick
24. Plank breaststroke kick
25. Plank crunches with lat pull
26. Plank crunches suspended
27. Plank shoot through
28. Side plank plunge R
29. Side plank plunge L
30. Rear plank challenge
Below, Mark provides additional education and core training tips.
Noodle Sizing
As mentioned in the video above, there are different sizes and densities of pool noodles. Instructors are typically confined to using whatever is on hand, but noodle density does matter depending on body type. Chances are your facility has the cheap “Dollar Store” noodles that are less dense and have a hole in the center. These noodles are less sturdy and a person with a solid muscular body may have trouble staying buoyant. In the video, I am using a medium sized solid core noodle. Since there is no hole in the center, these noodles are sturdier and perform better in most fitness activities. These solid core noodles are available as a 3-pack on Amazon. Some facilities may have the large, dense HYDROFIT white noodles. These noodles are better for solid, muscular body types to remain buoyant, but typically too dense for resistance training for most older adults. If possible, it is good for a facility to have a variety of noodles available.
Body Type
The noodle is placed behind the back for the first 15 core exercises, and the body is in a modified supine position. Some class members are more naturally buoyant, and their legs will float up with the noodle behind their upper back. Class members with more solid bodies will need to move the noodle closer to the thoracic and lumbar spine to provide buoyancy to their legs so that their toes stick out of the water. This will ensure optimal spinal flexion. It is difficult to perform spinal flexion in a modified supine position if the legs are sinking. Moving the noodle closer to the mid/low back will challenge their stability and alignment. Encourage your class members to avoid getting frustrated if they struggle at first. Eventually their bodies will develop the kinesthetic awareness to balance on the noodle when it is placed lower on the back. During the second set of exercises, the more buoyant body types will struggle keeping their toes on the pool floor during the planking exercises because their legs tend to float up. They can try getting in shallower water or placing their feet against the pool wall. You may also want to advise them to remove water shoes during this routine because some shoes can make the legs more buoyant.
Avoiding Neck and Back Pain
If some of your class members have pre-existing spinal issues, the first 15 exercises may not be advised for them. Performing spinal flexion and core stabilization on an unstable surface, like a pool noodle, may cause discomfort or pain, especially for those with spinal compression issues. I included core exercises that involve hanging from or kneeling on the noodle to break up the first sequence and provide relief in the form of a lengthened spine. The second set of exercises (16-30) are performed mostly in a prone position where the spine is more lengthened. Be aware of your cervical spinal alignment when class members are performing exercises in a modified supine position (1-15). Cue them to avoid hyperextension (laying their head back) and hyperflexion (tucking their chin into their chest.) Encourage them to maintain a “C-curve,” as if they had an apple between their chin and chest.
In conclusion, just be aware that some of the exercises in this video may not be appropriate for class members with existing spinal compression issues. Otherwise, I hope you enjoy adding some or all the pool noodle core exercises into your classes.
