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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
See instructions under core
variations
Cross body mountain climbers
Bring knee to opposite elbow
Spiderman mountain climbers
Step or bring knee to the outside of the arm
See instructions under core
See instructions under core
See instructions under core
Instructions
- Set up in a squat facing the long edge. See Squat for set up instructions instructions
- Holding and maintaining a squat, side step (crab walk) from the back of the Float to the front
- Shoulders slightly retracted and rib cage contracted, core engaged
- Shoulders are stacked over hips, gazing forward, keep the weight in the heels
Benefits
- Strengthens the glutes and inner thighs
- Promotes balance and mental stimulation
Watch for
- Dropping chest to knees
- Lowering the head
- Relaxed abdominals
- Lordotic cervical spine
- Not flexing/tipping at the hips and only bending the knees
Muscles targeted
- Glutes
- Inner thighs
- Hamstrings
- Quads
- Calves
Modifications
- Smaller range of movement
- Narrower stance
Instructions
- This exercise can be performed facing pool deck or the long edge of the Float
- Feet wider than shoulder width apart, bending the knees
- Long, neutral spine, gaze forward
- Hips back, squatting low so the thighs are parallel with the ceiling, knees stacked over ankles, tracking towards the toes Hands together at the sternum
- Inhale to tip torso forward, over the thighs keeping spine long and shoulders down
- Squeezing through the glutes, keeping the thighs parallel with the ceiling, exhale to return back to frog squat
- Continue tipping forward and back, squeezing through the glutes and quads
Benefits
- Opens the hip joints
- Strengthens the glutes and quads
- Promotes mobility
Watch out for
- Knees leaning inwards
- Disengaged core
- Relaxed back
Muscles targeted
- Quads
- Glutes
- Hamstrings
- Hips
- Hip flexors
Modifcations
- Hold frog squat
- Sit higher in a sumo squat if range of movement is difficult
- Only extend the leg/arm – not both
variations
Frog jump
Frog squat to calf raise
Instructions
- Squats can be performed facing the front/pool deck, or facing the long edge of the Float.
- Stand with feet hip width apart
- Shoulders slightly retracted and rib cage contracted, core engaged
- Keep the body weight evenly distributed over each foot
- Shoulders are stacked over hips, gazing forward
- Flex at the hips and knees to create a flat spine/ski slope spine, tailbone out behind
- Bend both knees and lower into a squat, maintaining alignment, weight stays in heels
- Toes are forwards, knees track in line with the toes
- Body weight is through the heels of the feet
- Exhale to jump engaging quadriceps, glutes and lower abdominal muscles With each squat, jump up, raise hands in the air
- Always land back in the centre of the Float
Benefits
- Strengthens and integrates glutes
- Increase explosive power
- Improve strength and balance
Muscles targeted
- Glutes
- Hamstrings
- Calves
- Quads
- Lower abdominals
Watch out for
- Dropping chest to knees
- Lowering the head
- Relaxed abdominals
- Lordotic cervical spine
- Not flexing/tipping at the hips and only bending the knees
Modifcations
- Smaller range of movement
- No jump
variations
- Static squats
- Varying speed
- Pulsing squats
- Facing long edge
- Facing the back of the Float
Instructions
- Stand in the centre of the Float, feet hip width apart
- One foot takes a natural step back, raising the heel of supporting foot
- Hold the upper body in a neutral position
- Roll the shoulders down the back, draw belly in
- Keep the weight in the front heel, squeezing through the glute with each lunge
- Keep back heel raised when standing in set up position
- Both knees should bend equally to 90 degree angles
- The foot knee aligns over the top of the ankle of the front foot
- Upper body is upright and spine in neutral, head and shoulders are square of the pelvis and back knee
90 90 lunges
- Both knees should bend equally to 90 degree angles
- The foot knee aligns over the top of the ankle of the front foot
- Upper body is upright and spine in neutral, head and shoulders are square of the pelvis and back knee
- Activates more quad
Straight leg/arabesque lunge
- Activates more hamstring and glute of the front leg, stretches the hip flexors of the back leg
- Front knee is at a 90 degree angle over the front ankle, back leg is straight, without the hips/pelvis rotating Hips square and facing forward
- The upper body tips over the front leg, creating a straight line from the back heel to the top of the head
- Keep the heel lifted
- The most effective way to enter this exercise is from a supported low lunge first, tuck the back foot and rise into a standing lunge, lifting the back knee.
Benefits
- Strengthens legs and glutes
- Improves balance
Watch for
- Front knee not stacked over the ankle, it might be too far forward or back
- Head and neck not in line with spine
- Rounding the chest and thoracic spine
- Hips twisting or dropping
Muscles targeted
- Glutes
- Quads
- Hips
- Calves
Modifications
- Smaller ROM
- Supported low lunge (knee connected to the Float)
Variations
- Pulses
- Static hold
- Lift and lower front heel
Ball weave
- Lunge and weave a ball over and under bent knee
Reverse to forward lunge
- Same leg steps forward and back
Jump lunges or alternating lunges
- Always remind participants to land in the same spot and stay centred.
Forward, side back lunge
- Using the same leg to step forward, to the side for a squat and to the back for a lunge targeting the opposite leg
Alternating lunge twist
Reverse Lunges with knee/leg raise
- Opt 1 – Bring back leg forward, knee to chest
- Opt 2 – Add a hop (jump)
- Opt 3 – Reverse lunge kick (Kick back leg forward)
Instructions
- Squats can be performed facing the front/pool deck, or facing the long edge of the Float
- Stand with feet hip width apart
- Shoulders slightly retracted and rib cage contracted, core engaged
- Keep the body weight evenly distributed over each foot
- Shoulders are stacked over hips, gazing forward
- Flex at the hips and knees to create a flat spine/ski slope spine, tailbone out behind
- Bend both knees and lower into a squat, maintaining alignment, weight stays in heels
- Toes are forward, knees track in line with the toes
- Body weight is through the heels of the feet
- Exhale to stand engaging quadriceps, glutes and lower abdominal muscles
Benefits
- Strengthens and integrates glutes
- Improve posture
- Decreases back pain
Muscles targeted
- Glutes
- Hamstrings
- Quads
Watch for
- Dropping chest to knees
- Lowering the head
- Relaxed abdominals
- Lordotic cervical spine
- Not flexing/tipping at the hips and only bending the knees
Variations
Modifications
- Smaller range of movement
- Static squats
- Varying speed
- Pulsing squats
- Facing long edge
- Facing the back of the Float
- Lifting the heels
Instructions
- Sumo squats are best performed facing the long edge but can also be performed facing the front/short edge
- Stand with feet in a wide stance, feet pointed out to 45-degrees
- Arms out in front of the body, shoulders slightly retracted and rib cage contracted, core engaged
- Keep the body weight evenly distributed over each foot
- Shoulders are stacked over hips, gazing forward
- Flex at the hips and knees
- Bend both knees and lower into a squat, maintaining alignment, weight stays in heels
- Toes are forwards, knees track in line with the toes
- Lower until thighs are parallel with the Float
- Exhale to stand engaging quadriceps, glutes and lower abdominal muscles
Benefits
- Strengthens and integrates glutes and inner thighs
Watch for
- see squats tab
Muscles targeted
- Glutes
- Hamstrings
- Quads
- Inner thighs
- Calves
variations
- see squats tab
Modifications
- See squats tab
See instructions under legs
Instructions
- Lay supine in the centre of the Float, knees bent and knees stacked over ankles
- Feet hip width apart, gazing towards the ceiling
- Neutral spine with both arms relaxed by the side of the torso
- Inhale draw the belly to the spine
- Exhale to posteriorly tilt the pelvis tucking the tailbone and pressing the lower back into the Float to engage the glutes and TA
- Press down through the heels and peel the spine off the Float one vertebra at a time
- Lift the hips until there is a neutral alignment through the spine
- Hips are in line with the knees and chest
- Inhale at the top, and exhale lower the body down, articulating the spine until hips reach the Float
- Keep the knees tracking in line with the ankles and hips
Benefits
- Improve mobility and spinal awareness
- Increases glute and hamstring activations
Muscles targeted
- Glutes
- Hamstrings
Watch for
- Dropping hips too early, or one side of the hips dip
- Difficulty articulating the spine
- Not activating through the glutes
- Pressing down on the arms to lift the body
- Tucking the chin
Variations
Modifications
- Smaller range of movement
- Pelvic tilts only
- Option to Float the arms up overhead
- On the toes
- Have a ball between the knees
- Walking glute bridge
- Single leg glute bridge
- Single leg wave
- Pulses/hip dips
See instructions under legs
See instructions under legs
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
See warm up & stretches tab for instructions
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