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AQUA PILATES

Pilates is a full-body workout routine developed by Joseph Pilates in the 1920s, and it’s now a very popular physical fitness program all over the world. It's a combination of stretching and strength exercises for each major muscle group, with the goal of improving posture, flexibility, and overall strength.

This fitness program was successfully introduced in swimming pools and became known as aqua Pilates. It is a an aqua workout system based on the principles of traditional Pilates exercises. It includes stretching and strength exercises and incorporates different styles of movements. Aqua Pilates also has a special emphasis on core strength, balance, and flexibility.

Water buoyancy provides an excellent environment for aqua Pilates. It adds to your balance and stability. The buoyancy of the water supports your body, allowing you to get a better stretch for improved flexibility and range of motion. It supports your back while working your core muscles in the deep-end.

Aqua Pilates strengthens your core, back, and legs. It helps you gain flexibility in your joints, which prevents injuries. It improves posture, and enhances your balance. Aqua Pilates also helps you lose weight and tone up your muscles. If done regularly, aqua Pilates can significantly improve circulation, reduce stress and tension in your body.

4/20/2022 Comments

Front Leg Kicks

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Front Leg Kicks in the Pool

​Standing front kicks are a great way to build strength in your quadriceps, which are the muscles that support your knees. This shallow water exercise is simple and you don’t need any equipment. 

​How to Perform

Starting Position:
Stand in a relaxed position with your feet shoulder width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level.
Action:
Lift your right leg until it’s at roughly a 90-degree angle from your hip, then kick it forward as far as you can. Bend your knee and lower it down to standing position. Repeat with the left leg. Exert force as you kick your leg. Optionally, you can use your hands to stay balanced. You can also lean your torso back if you can't reach the front leg extension. Repeat until you feel the exercise is challenging enough.
Breathing:
Breathe in as you lower your leg, and breathe out as you kick.
Standing in the Pool
Standing Front Kicks in the Pool

Muscles Used:

​This is a lower body movement but it also engages your core muscles. Your quadriceps are the main muscles used in this exercise. You can feel them when you kick. Your abs help stabilize the body during the movement. Your hamstrings are activated as you bend your knees. 

​Benefits:

​This exercise is a great way to strengthen your quadriceps muscles. It also improves your balance while you perform the kick standing on one leg. Front kick exercise also puts your hamstrings in a dynamic stretch motion which improves flexibility in the back of your leg. It is a great Pilates workout that anyone can do regardless of their fitness level. 

​Variations:

1. Perform front kicks while holding floats to give you more support
2. Perform this exercise with a jump or hop in the air as you initiate the kick. 
3. Raise your arms above water for added resistance on your lower body. 
4. Perform under knee clap with each kick to engage your core and arm muscles. 
5. Squat after each kick to add more explosive power for your quads. 

related exercises

1. Standing Kickback Exercise
2. Standing Donkey Kicks
All Aqua Pilates Exercises
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    All Alternate Aqua Exercises Arms And Legs Balance Benefits Bodyweight Calf Combinations Coordination Core Muscles Flexibility Front Kick Heel Leg Muscles Low Impact Low Intesity Obliques Pilates Posture Quadriceps Range Of Motion Shallow Water Shin Side Bends Slow Standing Strength Exercises Swing Total Body Variations

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