You can train your core in shallow water or in the deep end. But there’s a spot in between that challenges your abs and back in a way you won’t find anywhere else: neck-deep water.
This is where you can just touch the bottom flat-footed — but not easily. Buoyancy creates an upward lift, so your body has to work harder to stay grounded — turning every move into a core workout.
Why Neck-Deep Water Feels Different
At this depth, turbulence constantly destabilizes you. To stay upright, you have to:
- Press down through your feet
- Engage your abs and back
- Use your arms (sculling is key — gloves make a big difference)
Even simple moves like jogging or jumping jacks automatically train your core, because you can’t rely on solid floor contact.
Try This 3-Step Core Routine in Neck-Deep Water
- Wide Jogging
Start with wide jogs. Keep arms and legs working together, pressing down through the feet. A wider stance builds stability and teaches your core to lengthen and engage.
- Tuck with Sculling Hands
Practice tucks — lift and lower your legs while sculling your hands in a figure-eight. Notice how the motion travels from your wrists and elbows into the shoulders and core.
- Add Cardio + Core
Alternate 8 counts with feet on the floor, then 8 counts floating. This constant shift forces your core to stabilize while the rest of your body keeps moving.
🎥 See it here
The Takeaway
Every water depth trains your core differently. Shallow builds power from the floor. Deep builds control without footing. Neck-deep blends the two for a unique challenge. Spend time here and you’ll uncover strength and body awareness that carries into every workout.
Want to try this kind of workout for yourself? Explore Wavemakers— easy-going, results-focused sessions that will change the way you move for good.
