As an aqua instructor, I’ve worked with dumbbells and noodles in countless ways. Both are fantastic tools with many uses, but after years of creativity, it’s time to try something new. Foam ankle cuffs!

Floating Feet

The ankle cuffs increase resistance and buoyancy allowing the body to become suspended in the water whilst the arms are free to move. This is a great tool for intermediate to advanced-level participants. The added resistance to their lower bodies will achieve higher levels of intensity.

Shifting Exercise Focus

The focus of an exercise can completely change when resistance and buoyancy are added to the lower extremities. For example, a front kick without the cuff requires effort to kick the leg up, whilst with the cuffs greater effort is required to bring the leg back down through the water. This emphasises Gluteal and Hamstring action rather than Quadriceps and Illopsoas. Another example is a big M jumping jack. There is still effort required to pull the legs up explosively but the Abductors and Adductors have to work harder to push the legs down in the direction.

Combining Shallow and Suspended Exercises

One of the best things about the ankle cuffs is it allows for shallow water exercises and suspended moves to be combined. For example, 4x alternating kicks to either side followed by 2x double leg side kicks (completely suspended). Repeat the sequence with the feet back down in contact with the bottom of the pool. Another example would be, 2x big M jumping jacks with feet rebounding from the bottom of the pool, followed by 2x suspended jacks with the legs in the horizontal position.

Buoyancy for Stability and Balance

The ankle cuffs are a buoyancy tool and tend to float, therefore, effort is required to bring it down through the water. It does produce an unusual effect when placed directly beneath the centre of gravity – it begins to act like an anchor, helping to keep the leg stationary, and the foot down, especially in an exercise such as a suspended single knee repeater. This is an example of the ankle cuff using Bougier’s principle of stability and balance.

The ankle cuffs will cause instability whenever the legs move from underneath the body to the front, side or behind. The natural reaction is to allow the legs to float to the surface and for the head to sink to the bottom. As this is an undesirable movement, the participant will try to equalise the movement. The core stabilisers are recruited as the body attempts to stabilise. This constant “trying to equalise” provides a very effective core workout. There is a contraindication here for those who do not have good core strength or ability to engage their core muscles.

Considerations and Contraindications

The ankle cuff is not recommended for participants who have back problems, a disability or are pregnant. Also, be careful with beginners and perhaps older adults with low proprioception in the water.

Some participants are not able to float well – this may be due to either BMI or unfamiliarity with how to stay afloat. For some people, even using a buoyancy belt may not be enough to keep them afloat. In these cases, adding the ankle cuffs can assist in providing enough buoyancy for these participants to continue participation in the class.

The ankle cuffs are easy to store. A rope through the middle will ensure easy transportation. Light and portable, it is also an excellent personal training tool that can be used in circuits, rehabilitation, school groups and sporting groups.

Exercise 1. Lateral Leg Swings

This can be performed in shallow water or deep water. In deeper water, more core control is required as you must try to stabilise the hanging leg. This exercise also challenges the Abductors and Adductors of the leg.

• Start with the knee flexed at the hip and arms to the side of the body
• As the knee swings to the side, push the water with the arms in the opposite direction. This is so that the body can maintain stability in the water, but also to encourage the use of core stabilisers.
• Return to the starting position by swinging the knee back to the front of the body and the arms to the side of the body in the opposite direction.
• Option 2.To increase the intensity of the exercise, extend the knee, so that the leg is straight and parallel to the bottom of the pool. This exercise could be contraindicated for pregnant women and participants with sciatica and other back problems. So it is best to provide the initial option before moving on to the more advanced choice.

Exercise 2. Knee Repeaters

This can be performed in shallow water or deep water. Option 3 can only be performed in deep water from a suspended position. This exercise works the Hip Flexors, Quadriceps, Hip Extensors – Gluteals and Hamstrings. It is also very cardiovascular and an effective core conditioning exercise, especially in deep water.

• Start with knee flexed at the hip with arms sculling to the side
• Press your foot down towards the bottom of the pool. Continue sculling with the arms
• Return to the starting position by bringing the knee back up towards the hip
• Option 2. This requires more coordination and in deep water, more core stability. As the knee is lifted and lowered, add an alternating arm swing. Ensure that the opposite arm is extended forward as the knee is lifted.
• Option 3. This can only be performed in deep water and requires more control and coordination. As the knee is lifted, extend the opposite leg behind the body, keeping it straight. As the knee is pushed down, bring the opposite leg forward, keeping it straight. So it will appear that one is bending and lifting at the knee, while the opposite leg is swinging back and forward maintaining an extended position.

Exercise 3. Knee Extensions

This exercise is suspended so you can perform it in any depth. The muscles worked are, Quadriceps, Hip Flexors and Hamstrings. The core muscles are used to stabilise the body while the leg performs powerful kicks.

• Start with one leg bent below the hip, so the foot is slightly behind the body. The other leg is flexed at the hip and knee. This position is very stable with the ankle floats because of the buoyancy distribution.
• Extend the knee forward with a strong kicking action. Maintain stability by keeping the opposite knee bent below the hip and using the arms and hands in a sculling action.
• Return to the starting position by curling the foot forcefully back towards the hip. Continue using the arms and hands in a sculling action.
• Option 2. Using both legs, extend and flex the knees. Maintain stability by using the arms and hands in a sculling action throughout.

Exercise 4. Kicking Combination

This exercise can be performed in both shallow and deep water. It works most of the muscles in the body, as it is a compound exercise involving a full body movement to perform the 270-degree kicks. It is important to keep changing the body position to complement the kicking leg action so that the body is always in alignment.

• Start with one leg kicking forward. Initially take the arms forward, but this is only so the movement has a starting position.
• Bring the knee into the chest and withdraw the arms back into the body ready to change position in the water.
• Extend the knee and abduct the leg to the side of the body. Extend the arms across the body in the opposite direction, allowing the body to drop to the side to maintain alignment.
• Bring the knee into the chest and withdraw the arms again.
• Extend the knee and the hip behind the body. Extend the arms to the front of the chest. It is important to drop the chest and head forward. It is common for participants to flick the head back as the leg is kicked behind, and this causes hyperextension in the spine.
• Bring the knee into the chest and then forward to kick the knee forward. At the same time pull the arms from the front of the body to behind the body in a powerful pulling action.
• Repeat the same exercise on the opposite leg.

In deep water, the non-working leg is suspended with a slight bend in the knee to bring the ankle float under the body. This makes the movement much more controlled.

Bring Fresh Ideas to Your Workouts

In conclusion, exploring new aquatic equipment can bring fresh excitement and variety to your workouts. Whether it’s dumbbells, noodles, or the latest innovations, each tool offers unique benefits and opportunities for creativity in the water. Embracing different equipment not only keeps your routines engaging but also enhances overall fitness and fun. So jump in and experiment with these tools to discover new ways to challenge and inspire your classes.

Check out more aqua fitness articles here