When you think about “core exercises,” what comes to mind? Probably sit-ups, crunches, or maybe planks, right?
The problem is, none of these represent movements you’d use naturally.
Your midsection doesn’t just move straight up and down. It twists, reaches, braces, and stabilizes as you carry groceries, lift a suitcase into the overhead bin, or steady yourself on uneven ground. That’s why one of water exercise’s most powerful moves for real-life strength is the diagonal chop with a small hand buoy.
This simple pool exercise trains your core the way you really move — diagonally.
One Tool, Two Levels
The beauty of the diagonal chop is its simplicity. You don’t need a complicated workout or bulky equipment. All you need is a small hand buoy — lightweight, easy to handle, and just enough resistance to make your body work without strain.
Here’s how to start:
- Grounded Chop
- Plant both feet on the pool floor.
- Hold the buoy with both hands, pressing between your palms.
- Move the buoy in a diagonal path from one shoulder to the opposite hip.
- Keep your feet grounded and your movement smooth.
- Add a Tuck
- Once you’re comfortable with the grounded version, take it up a notch.
- As you press the buoy diagonally, lift your knees up off the pool floor into a tuck.
- Now your core is resisting rotation and stabilizing you while you float.
👉 Watch this quick video demo
Why It Works
The diagonal chop isn’t just an “ab” move — it’s a full core-strengthener. It trains the muscles that:
- Protect your back
- Connect your upper and lower body
- Power your twisting, lifting, and reaching movements
This is strength you’ll feel when you:
- Reach back for a seatbelt
- Lift a heavy box
- Catch yourself from a stumble
Keep It Small, Keep It Safe (and Effective)
The secret is the small buoy. Large buoys can force your body into positions it isn’t ready for, but a small buoy provides just the right challenge; they’re effective, safe, and adaptable for all levels.
So if you’re looking for a better way to strengthen your core, skip the sit-ups. Grab a buoy, step into the water, and try the diagonal chop. With one small tool and two simple variations, you’ll be building core strength that really matters.
Ready to try this for yourself? Explore Wavemakers workouts — easy-going, results-focused sessions that will change the way you move for good.
