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Instructions
- Laying supine in the centre of the Float, body can be laying towards the long edge or short edge
- Lift knees into table top
- Hands to the temples, elbows wide, chest shining forward with a neutral spine
- Scoop the belly towards the spine and lift into an abdominal crunch
- Rotate right elbow to left knee, drawing the left knee in and extending the right leg out long
- Repeat on the other side
Benefits
- Improves posture
- Improve core and oblique strength
- Improves stability
Muscles targeted
- Rectus Abdominis
- Transverse Abdominis (TA)
- External Obliques
Watch for
- Losing neutral spine
- Disengaging the core
- Lifting too high Pulling the neck
Modifications
- Smaller range of movement
- Feet can stay planted instead of extending long
See instructions under warm up & stretches
Variation examples
Donkey kicks
Bird dog crunches/knee to elbow
Instructions
- See plank for setup
- Engaging through the core, draw one knee to elbow at a time
- Movement can be fast or slow
Benefits
- Improves posture
- Strengthens shoulders and improves stability
- Strengthens lower back
Muscles targeted
- Shoulder stabilisers
- Rectus Abdominis
- Transverse Abdominis (TA)
- External Obliques
Watch out for
- Sinking lumbar spine into lordosis/banana back
- Disengaged/relaxed legs and glutes
- Dropped head – looking down or under their body
- Sinking shoulders
Modifcations
- Forearms
- On knees
- Slowly
variations
Cross body mountain climbers
Bring knee to opposite elbow
Spiderman mountain climbers
Step or bring knee to the outside of the arm
Instructions
- Hands or forearms placed towards logo on Float
- Begin in a four point kneel/table top
- Taller people will need to put their hands in front of logo, moderate height will be comfortable with hands under logo
- Feet towards back of Float Shoulders stacked over wrists
- Tuck toes and lift knees off Float for static hold – creating a plank
- Focusing on maintaining a neutral spine and pelvis, tailbone tucked
- Keep the shoulders down and avoid arching through the lumbar spine
- Shoulder girdle square and slight protraction of the shoulders
- Draw belly button towards spine
- Engage glutes and legs
- Head lifted and in line with shoulders and back (neck in line with spine)
- Feet in dorsiflexion with the heels pointing back to distribute body weight equally.
Benefits
- Improves posture
- Strengthens shoulders and improves stability
- Strengthens lower back
Watch for
- Sinking lumbar spine into lordosis/banana back
- Disengaged/relaxed legs and glutes
- Dropped head – looking down or under their body
- Sinking shoulders
Muscles targeted
- Shoulder stabilisers
- Rectus Abdominis
- Transverse Abdominis (TA)
- External Obliques
Modifications
- Forearms
- On knees
Instructions
- See plank for setup
- Jump feet wide bracing the core
- Jump feet back together
Instructions
- See plank for setup
- Going 'around the world' by tapping each hand and foot into the water
Instructions
- See plank for setup
- Tap hand to opposite shoulder while holding plank
Instructions
- See plank for setup
- Alternating, tap toes into water while holding plank
Instructions
- Lying on the side of the body in the centre of the Float, hips and shoulders stacked squared.
- Feet can be stacked or staggered
- Head and spine aligned and neutral
- Feet dorsiflexed and neutral line
- Raise hips from Float and keep legs extended
- Keep the supporting shoulder pulled down from the ear and engaged down the back.
- Engage through the abdominals to hold
- Can also enter this position from a plank or a downward facing dog
Benefits
- Improves posture
- Strengthens shoulders
- Improve core strength
- Improves stability
Muscles targeted
- Shoulder stabilisers
- Rectus Abdominis
- Transverse Abdominis (TA)
- External Obliques
Watch out for
- Sinking hips
- Not engaged through the bottom shoulder and arm, slouching appearance
- Ribs twisted off axis to the pelvis
- Chest facing downwards Head not in line with spine
Variations
Modifications
- Forearm square with short edge of float
- Half plank – bottom knee resting down on the Float, bent at 90 degree angle
Arm waves
- Wave top arm from hip pocket to overhead
Hip dips
- Lower hip down to Float and back to neutral plank
Thread the needle
- Thread top arm underneath the body working through the obliques
Star fish
- Top foot lifted towards ceiling
- Option to add hip abduction (lift and lower leg)
- Option to add a front kick (leg moves forward and back in line with body)
Instructions
- Sitting in the centre of the Float, legs bent
- Shoulders rolled down the spine, collar bone and chest shining forwards, creating a c-curve with the lower back by tucking the tailbone slightly
- Draw the belly towards the spine and sit back slightly creating a ‘V’ shape.
- Slowly begin to lift one foot off the float, followed by the other, so both legs are in a table top position (shins parallel to the ceiling)
- Continue to engage through the core and extend both legs straight creating a ‘V’ shape
Benefits
- Improves posture
- Improve core strength
- Improves stability
Muscles targeted
- Rectus Abdominis
- Transverse Abdominis (TA)
- External Obliques
watch for
- Disengaged core (this will impact the lower back and be difficult to create the V sit)
- Disengaged legs
- Shoulders rolling in
Modifications
- Keep feet connected to the Float
- Lift one foot at a time instead of both
- Keep knees bent
Variations
- Sitting facing the long edge
- Alternating Float ‘make waves’ while every second Float is in a V-Sit
- Ball between the ankles/knees
- Using a ball between the hands
- Russian twists - Twisting to one side/then the other to work through the obliques
Instructions
- Start in table top position in centre of the Float
- Gaze slightly down, neck in line with spine
- Tuck the toes, pressing through the hands and scoop belly towards the spine, begin to lift the knees off the Float, hovering a few inches above
- Maintaining strong and engaged shoulder girdle, ribs lifted, tap the knees down and lift them back to hover.
Muscles targeted
- Core
- Shoulders
- Chest
- Glutes
Modifications
- On elbows/forearms for those with wrist issues
Watch out for
- Hollow back
- Lowering of the head
- Disengaging through the abdominals
Benefits
- Improved core strength and stability.
- Improved shoulder stability.
Variations
- Holds
- Hover
- Pulses
- Alternating knee taps
- Plank to knee taps (instead of table top to knee tap)
- Ball between the knees
- Ball balancing on lower back
Instructions
- Starting in knee hover // see knee taps for set up
- Lift the right hand off the Float and extend the left leg across the body
- Return to centre and repeat on the other side
- Ensure shoulders are protracted and engaged throughout the exercise
- Core stays engaged and back flat
Muscles targeted
- Chest
- Abdominals
- Obliques
- Shoulders
- Triceps
- Hips
- Quads
Benefits
- Improved hip mobility and coordination
- Strengthened core
- Improves cardiovascular fitness
Watch out for
- Disengaged core
- Relaxed shoulders
- Curved back
Modifications
- Keep knees bent instead of leg long and extended
- Slow the movement down
- Smaller range of movement
Instructions
- Laying supine in the centre of the Float, feet facing towards pool deck
- Knees bent, feet planted, hands at the temple or crossed over chest
- Chin tucked slightly, draw the belly in towards the spine, inhale to prepare and exhale to lift shoulders off the Float
- Slowly lower down one vertebra at a time, keeping feet planted, returning to starting position
- Keep core engaged throughout the exercise, chest open, shoulders back and down and neck in line with the spine
Muscles targeted
- Rectus abdominus
Variations
- Lift feet into a table top position
- Hundreds
- Sit up/dish tuck
- Bicycle/oblique crunches
Watch out for
- Disengaged core and spine
- Rolling of the shoulders
- Pulling the neck
Modifications
- Smaller range of movement
Benefits
- Strengthens and tones the core, improving posture.
Instructions
- Laying supine in the centre of the Float, knees bent, fingertips at the temples
- Finding a neutral spine with gaze towards the ceiling
- Draw the belly towards the spine to engage the core, slightly lift the shoulders off the Float
- Reach the right hand to the right toes/heels
- Return to centre, both hands behind head
- Reach left hand to left toes/heels
- Repeat
Muscles targeted
- Abdominals
- Obliques
Modifications
- Smaller range of movement
Benefits
- Strengthen and tones the core and obliques
- Improves posture
Watch out for
- Relaxed core
- Chin pressed into chest
- Pulling of the neck
- Lifting too high
- Ensure the spine stays neutral
Instructions
- Lay supine across the Float (facing long edge) with legs in table top – shins parallel with the ceiling
- Back is flat, core engaged, neck in line with the spine
- Inhale and point toes, extend leg to lower one foot into the water
- Bring foot back to table top and alternate with the other foot
Muscles targeted
- Transverse abdominals
Modifications
- Smaller range of movement if spine creates too much arch
- Hands can rest under hips to help with hip stability
Watch out for
- Arching of the lower back when foot taps to water
- Keep the core engaged with the belly down towards spine and back pressed firmly into Float
Benefits
- Strengthens and tones the core, specifically the lower abdominals
Instructions
- Laying supine in the centre of the Float
- Finding a neutral spine, draw the belly in towards the spine
- Lift both legs up towards the ceiling, legs straight, feet dorsiflexed (towards the nose)
- Float both hands up towards the ceiling in line with the shoulders
- Scoop the belly in and lift the chest and shoulders off the Float, tapping the toes with the finger tips
- Return back to laying supine
Muscles targeted
- Transverse abdominals
- Rectus abdominals
Modifications
- Smaller range of movement
- Single arm taps
Watch out for
- Disengaged abdominals
- Curving of the spine
- Bringing the feet/legs towards the hands (the aim is to keep the legs static and lift towards the feet)
Benefits
- Strengthening and toning the core
- Improve posture
Variations
- Cross body toe taps
- Arms in a T-Shape
- Each lift cross over and tap the opposite toe
- Return back to laying supine, arms in a T-Shape
- Repeat on the other side
- This exercise engages through the obliques
Instructions
- Laying supine in the centre of the Float
- Neutral spine, shoulders rolled down the back, hands by the sides of the body
- Extend both legs up to the ceiling and point the toes to engage through the quads and calves
- Draw the belly towards the spine and begin crossing one leg over the other as both legs move down towards the Float, keeping the legs active
- Once the legs are near the Float, send the back towards the ceiling continuing to cross each leg over the other
- Ensure the spine stays neutral
Muscles targeted
- Transverse abdominals
- Hip flexors
Modifications
- Smaller range of movement, if the lower back starts to lift (which is common as the legs reach the bottom of the range) then don’t go down as far
- Legs can be bent
- Hands can rest under lower back to help with hip/back support
Watch out for
- Lordosis of the lower back
- Not maintaining neutral spine
- Core disengaged
- Legs disengaged
Benefits
- Flutter kicks
- Same set up as scissors
- Legs engaged, holding them at a 45 degree
- Flutter kick the legs up and down a few inches
Instructions
- Laying supine in the middle of the Float, knees in tabletop, feet off the Float
- Hands by the sides of the body, neutral spine gaze towards the ceiling, shoulder blades down the back
- Scoop the belly in towards the spine, lift the hips off the Float, bringing the knees into the chest, keeping the upper back planted on the Float, rolling with one vertebra at a time
- Lower the knees back to neutral table top and repeat
Muscles targeted
- Transverse abdominals
- Hip flexors
Modifications
- Sinking hips
Watch out for
- Swinging instead of control
- Lifting of the lower back
- Disengaged core
Benefits
- Strengthens core and lower back stability
Instructions
- Laying supine in the centre of the Float, with the legs lifted to a 45 degree angle, shoulders and arms lifted, neutral spine, core engaged, rolling shoulders down the back
- Scoop up lifting through the torso and bending the knees, finding a V-Sit
- Lower back down, extending legs long, keeping shoulders hovering off the Float
- Repeat
Muscles targeted
- Core
- Quads
- hamstrings
Modifications
- Smaller range of movement
- Sit ups
Watch out for
- Rolled in shoulders
- Curved spine
- Disengaged core
- Disengaged legs
- Swinging, ensure movement is always controlled
Benefits
- Engages the deeper TA muscles
Instructions
- Starting in a pike/downward facing dog core engaged, stretching out the hamstrings and the back
- Tap the right hand to the opposite foot
- Repeat to pike, tapping the other side
Muscles targeted
- Core
- Hamstrings
- Shoulders
- Arms
Modifications
- Holding a pike/downward facing dog without the tapping
- Holding a table top position/4 point knee and tap the opposite knees
Benefits
- Full body exercise that improves balance and coordination
Watch out for
- Banana back, lower back dipping
- Curved back
- Not engaged through the shoulders
- Rounding of the shoulders
- Neck hanging
Advancements
- Add a plank between each pike
- Add a push up at the bottom instead of returning to plank
Instructions
- Lay supine in the centre of the Float, legs in table top position
- Arms by the sides of the body
- Tick chin and lift the upper body (shoulders off the Float) into crunch position
- Start to pump the arms at the side of the hips with small movements while holding the crunch
- Keep the arms engaged, stretching the fingertips towards pool deck
- Shoulders down from the ears
- Count five small arm pumps to each inhale and five arm pumps to each exhale
- Keep the belly button to spine and the bottom of the rib cage heavy and down on the Float
- Knees stay stacked (or legs straight at a 45 degree angle) avoid knees coming close to chest, feet stay in line with knees
- Neck relaxed and long, chin lifted
- Collar bones open, as the chest and shoulder blades lift from the Float
Muscles targeted
- Abdominals
- focusing on the Transverse Abdominis
Modifications
- Relax head to Float is neck is straining
Advancements
- Legs extended at a 45-degree angle
- Leg extended with a ball between ankles
Watch out for
- Relaxing the core
- Not engaging the legs
- Closed/ rounded chest
- Knees folding into the stomach or opening laterally
- Squashing the chin into the throat
- Flapping arm actions or bending the wrists
Benefits
- Develops core strength, boosts endurance and stability
Instructions
- Start lying supine in the centre of the Float with knees bent and feet flat on the Float
- Spine neutral and shoulders relaxed
- Exhale to press the ribs into the Float and contract abdomen, raise both legs into table top/90 degrees
- • Exhale and lower both legs back to the Float and return to table top
Muscles targeted
- Abdominals
Modifications
- Flex/point foot at ankle
- Single leg
- Keep legs bent instead of straight
Watch out for
- Misalignment
- Arching the back – only go as far as possible without arching
Benefits
- Challenges the transverse abdominus muscle
- Builds strength and stability in the abs and back
Instructions
- Start lying supine on the centre of the Float, extend legs up to a 45 degree angle
- Spine neutral and shoulders relaxed
- Bracing the abdominals, legs lower to one side of the float on the exhale, controlling the movement, then moving across to the other side
Muscles targeted
- Abdominals
Benefits
- Challenges the transverse abdominus muscle
- Builds strength and stability in the abs and back
Watch out for
- Curving of the spine - hands under the hips can help with supporting the lower back to maintain neutral spine
Instructions
- Lie on the back with the arms onto the sides
- Lift legs at 90-degree angle
- Rotate hips to one side without allowing it to touch the Float
- Lift the legs and return to starting point
- Rotate hips to the opposite side and repeat until set it complete
Muscles targeted
- Abs
- Obliques
- Lower Back
Modifications
- Smaller range of movement
Windshield wiper variations
- Pendulum (legs extended)
Watch out for
- Loss of neutral spine
Benefits
- Stability
- Promotes hip joint movement
- Tightens and tones core and ab muscles
Instructions
- Laying supine in the centre of the Float
- Hands by the sides of the body, legs out long
- Neutral spine, shoulders rolled down the back
- Drawing the belly towards the spine, point the toes inhale to prepare and exhale gluing the legs together, engaging through the inner thighs, point the toes and slowly lift the legs toward the ceiling
- Once at the top, slowly lower the legs back down towards the Float
Muscles targeted
- Transverse abdominals
Watch out for
- Disengaged core and legs
- Lifting of the lower back
Modifications
- Smaller range of movement
- Hands can sit under the hips to help with hip stability
Benefits
- Engages through the core, strengthens and tones the abdominals
- Improves posture
- Engages and strengthens the inner thighs
- Helps to develop hip stability
Instructions
- Set up in a table top position, toward the back of the Float
- Gaze slightly forward and lift knees into a hover
- Crawl forward starting with the right hand and the left foot following with the opposite hand a foot
- Walk forwards and backwards
Benefits
- Increases cardiovascular
- Sculpts the arms and shoulders
- Burns calories
- Increases aerobic fitness
- Creates instability, improving balance
Muscles targeted
- Full body
Instructions
- Standing in the centre of the Float, squat down and place hands on the Float in front , just outside the feet
- Jump both feet back to find plank position
- Drop to a push-up or plank
- Jump the feet back in toward the hands
- Explosively jump into the air, reaching the arms straight overhead
Benefits
- Improve overall body strength
- Improve agility and speed
- Improve cardiac and muscular endurance
- High calorie burn
Watch out for
- Losing core activation
- Jumping too far forward
Muscles targeted
- Full body
Modifcations
- Step back one foot at a time
- No push-up (this can be a strict push-up, a push-up from the knees, or not a push-up at all)
- No jump
variations
- Squat thrust/4 count burpee
SEe core tab for instructions
See warm up & stretches tab for instructions
See warm up & stretches tab for instructions
Instructions
- Standing neutral in the centre of the float, feet hip width apart
- Jump up and spread the feet beyond hip-width apart while bringing the arms above the head, landing with bent knees
- Next jump returns to starting position
- Ensure knees stay tracking out with the toes
Muscles targeted
- Gluteal
- Abdominals
- Shoulders
- quadriceps
- hip flexors
Benefits
- Improve bone health
- Improve strength and agility
Instructions
- Standing towards the back of the Float, plant hands down
- Core engaged, slowly walk the hands forward without moving the feet or toes
- Find a plank position, and walk the hands back to starting position
Muscles targeted
- Core
- Quads
- Abs
Benefits
- Activates core for strengthening
- Improve stability
- Core toning and tightening
Instructions
- Standing in the centre of the Float
- Bend the knees and jump, pointing the toes, engaging through the quads
- Landing back in the centre of the Float
Muscles targeted
- Quadricepsv
- Hamstrings
- Calves
Modifications
- Jumping jacks
Watch out for
- That participants are landing in the centre of the Float each time
Benefits
- Cardio workout
- Improves Bone Density
- Improves Cardiovascular Health
- Improved Breathing Efficiency
- Decreases Foot and Ankle Injuries
variations
- jump to face different sides of the Float (90degree jumps)
- 180 Jump
- Tuck jumps
- Jump on/off
o Jumping off into the water and climbing back onto the Float