Aqua pilates exercises: Complete guide to an effective workout

Introduction to Aqua Pilates

Find out how a typical Aqua Pilates session works, the equipment used, and the key exercises to maximise the benefits. Whether you're a beginner or an experienced exerciser, these tips will help you get the most out of this discipline.

Aqua Pilates is an innovative combination of traditional Pilates and the benefits of water. Basically, it takes the principles of Pilates - such as controlled breathing, core strengthening and flexibility - and adapts them to be performed in an aquatic environment. Imagine doing strengthening and stretching exercises while floating. Thanks to the resistance of the water, each movement becomes more fluid and less stressful on the joints. Perfect for those looking for a gentle but effective way to improve their fitness.

The benefits of Aqua Pilates

The benefits of aquapilates are many and varied. Firstly, the water reduces the impact on your joints, which is ideal if you have pain or injuries. Secondly, the natural resistance of the water intensifies each movement, making exercises more effective without too much effort. It's also a great way to improve your posture and strengthen your abdominal muscles. What's more, exercising in the water can be particularly relaxing, helping to reduce stress and anxiety. In short, it's a complete activity that combines fitness and well-being.

How does an Aqua Pilates session work?

Structure of a typical session

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

In this phase, you will perform a series of specific Pilates exercises adapted to the water. These movements are designed to strengthen the core, improve balance and increase flexibility. Classic exercises such as the 'hundred', 'single leg stretch' and 'roll-ups' are modified to take advantage of the resistance and buoyancy of the water. Each movement is performed slowly and with control to maximise the benefits and minimise the risk of injury.

The session ends with a relaxation and stretching phase. You'll perform gentle stretches to help relax the muscles you've worked and encourage optimal recovery. This phase is essential for reducing muscle soreness and increasing long-term flexibility.

Equipment used

You don't need much equipment for an Aqua Pilates session. Most of the exercises are done using the resistance of the water. However, some accessories can be used to add variety and intensity to your workout.

• Aquatic dumbbells These small foam weights increase water resistance and help strengthen 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 Aqua Pilates exercises

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 at a 45-degree angle and start pumping your arms up and down in the water, synchronising your breathing. This exercise strengthens the abdominal muscles and improves endurance.
2. Single Leg Stretch Stand in the water up to your chest. Lift one leg towards your chest while keeping the other foot anchored to the bottom of the pool. Alternate legs, using your hands to pull the leg slightly towards 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 and your hands holding your shins. Rock backwards slightly to float on your back, then return to the 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, with your arms stretched out in front of you, raise your torso, engaging your back muscles. Hold this position for a few seconds before releasing. This exercise stretches the 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 your hip muscles and improves your 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. Raise your torso to form a "V" shape with your body. Hold this position to strengthen your abdominal and core muscles.

Conclusion

Aqua Pilates combines the benefits of Pilates and water for an effective workout that is gentle on the joints. 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 finishes with some relaxing stretching. The equipment used, such as foam chips and water 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 soothing atmosphere and a mental break during your Pilates session. Our coaches will guide you every step of the way to master the movements and perfect your technique.