If the water is your preferred environment for exercise, you are in luck for a gentle aquatic workout for your abdominals. Water provides resistance as you move your upper and lower body through the abdominal tuck. The resistance strengthens your muscles -- so you can work your way to a flat, toned and strong mid-section. Unlike on land, where your bodyweight provides the resistance and you move against gravity, the aquatic abdominal tuck relies on proper technique and controlled movements to work your core.
Place one noodle underneath your upper back. Position the middle of the noodle against your back. Let the noodle go underneath your armpits and rest your arms on the noodle. Hold onto the ends with your hands if the noodle is the right length, or rest your hands on the noodle or in the water.
Lie face up in the water with your legs together. Position a second noodle underneath your ankles. Rest the backs of your ankles on the middle of the noodle.
Float on your back with the noodles in position -- make sure you're comfortable. Wave your hands back and forth in the water if you need to keep your balance.
Exhale and tighten your stomach by pulling your belly button toward your spine -- and tilt your hips up, or toward your chest. Bend your knees slightly to increase the contraction on your abdominals. Concentrate on creating a strong muscular squeeze in your core. Feel the stretch in your lower back as you perform the tuck.
Inhale and release the contraction and slowly straighten your legs to the starting position.
Complete one to three sets of eight to 12 abdominal tucks. Rest for one minute in between sets.
Items you will need
- Water noodles
- The abdominal tuck is performed in any depth of water. If you are comfortable in water, float in the deep. Otherwise, remain shallow so you can put your feet down onto the floor when needed.
- Always swim under the supervision of a lifeguard or at the very least, swim with a friend.
- Shapefit.com: Abdominal Tuck Crunches for Six Pack Abs
- Aqua Fitness; Mimi Rodriguez Adami
- Pixland/Pixland/Getty Images