Stand up straight with the water at chest depth.
Hold a noodle in each of your hands by your sides with your elbows straight.
Pull your shoulder blades back and down towards your hips.
Slowly sit backwards into the water as if sitting onto an imaginary chair.
Control your balance and then lift your feet forwards off the floor.
With your knees straight, slowly allow your feet to float to the surface of the water.
Ensure you keep your elbows straight and your shoulder blades back and down.
Your arms should remain pointing towards the floor.
Hold this position.
Next, slowly tuck your knees into your chest and return to the sitting position.
Leading with your heels, slowly allow your legs to float backwards towards the surface of the water.
Ensure you keep your elbows straight and your shoulder blades back and down.
Your arms should remain pointing towards the floor.
Hold this position, and then repeat the sequence.