Aqua pilates exercises: Complete guide to an effective workout

Introduction to Aqua Pilates

Learn how a typical Aqua Pilates session works, the equipment used, and key exercises to maximize benefits. Whether you are a beginner or experienced, these tips will help you take full advantage of this discipline.

Aqua Pilates is an innovative practice between traditional Pilates and the benefits of water. Basically, we take the principles of Pilates – like controlled breathing, core strengthening, and flexibility – and adapt them to perform in an aquatic environment. Imagine doing strengthening and stretching exercises while floating. Thanks to the resistance of the water, each movement becomes smoother and less stressful on the joints. Perfect for those looking for a gentle but effective method to improve their physical condition.

The benefits of Aqua Pilates

The benefits of practicing aquapilates are numerous and diverse. First, water reduces the impact on your joints, which is ideal if you have pain or injuries. Then, the natural resistance of the water intensifies each movement, increasing the effectiveness of the exercises without much effort. It is also a great option for improving your posture and strengthening your core. Additionally, exercising in water can be particularly relaxing, helping to reduce stress and anxiety. In short, it is a complete activity that combines fitness and well-being.

How does an Aqua Pilates session take place?

Structure of a typical session

An aqua pilates workout usually begins with a gentle warm-up to prepare your body for the exercise. You will do simple movements in the water, such as walking or kicking, to gradually increase your heart rate and loosen your muscles. Then we move on to the main phase of the session.

In this phase you will perform a series of specific Pilates exercises adapted to water. These movements aim to strengthen the core, improve balance and increase flexibility. Classic exercises like hundreds, single leg stretches and roll-ups are modified to take advantage of the resistance and buoyancy of water. Each movement is done slowly and with control to maximize benefits and minimize the risk of injury.

The session ends with a relaxation and stretching phase. You will perform gentle stretches to help relax the worked muscles and promote optimal recovery. This phase is essential for reducing soreness and increasing flexibility in the long term.

Equipment used

For an Aqua Pilates session, little equipment is needed. Most exercises are done using water resistance. However, certain accessories can be used to add variety and intensity to your workout.

• Aquatic dumbbells : These small foam weights increase water resistance and help strengthen the arms and shoulders.
• Foam fries : They are perfect for helping with floating and stabilizing certain positions, especially for beginners.
• Flotation belts : Used for deep water exercises, they help you stay afloat while allowing you to concentrate your efforts on the movements.
• Floating mats : Ideal for certain balance and core strengthening exercises.

Each accessory has its use and can be integrated at different times of the session to vary the exercises and challenges.

The main exercises of Aqua Pilates

Muscle Strengthening Exercises

1. The Aquatic Hundred : Lie on your back, floating with the help of a foam fry under your shoulders. Raise your legs to a 45-degree angle and begin pumping your arms down and up through the water, timing your breathing. This exercise strengthens the abdominals and improves endurance.
2. Single Leg Stretch : Stand in water up to your chest. Lift one leg toward your chest while keeping the other foot anchored to the bottom of the pool. Alternate legs, using your hands to lightly pull the leg toward you. This exercise targets the abdominal muscles and thighs.
3. Rolling Like a Ball : Sit in the water with your knees bent to your chest, hands holding your shins. Rock back slightly to float on your back, then return to a seated position. This movement stimulates the core muscles and improves coordination.

Flexibility and Balance Exercises

1. The Swan Dive : Lying on your stomach in the water, arms extended in front of you, lift your torso, engaging your back muscles. Hold this position for a few seconds before releasing. This exercise stretches your back muscles and improves posture.
2. The Side Kick : Standing in waist-deep water, raise one leg to the side while maintaining your balance. Make sweeping movements with the raised leg. Alternate legs. This movement strengthens the hip muscles and improves balance.
3. The Teaser : Lying on your back with your legs raised at a 45-degree angle, use a foam fry under your shoulders to float. Lift your torso to form a “V” with your body. Hold this position to strengthen your abdominals and core muscles.

Conclusion

Aqua Pilates combines the benefits of Pilates and water for an effective, joint-friendly workout. This type of exercise improves strength, flexibility and posture while reducing stress and anxiety.

A typical Aqua Pilates session includes a warm-up, strengthening and flexibility exercises, and ends with relaxing stretches. Equipment used, like foam fries and aqua dumbbells, adds variety and intensity.

Stay grounded with POSES

If you are looking for a gentle but effective sporting activity to work all your muscles, Pilates is perfect.

At POSES Studio, our classes are designed by experienced coaches and are suitable for everyone, from beginners to experienced athletes.

Enjoy a calming atmosphere and a mental break during your Pilates session. Our coaches will guide you through each step to master the movements and perfect your technique.