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.

4/25/2022 Comments

Pistol Squat in the Pool

Aqua Pistol Squat

Pistol Squat is great for working out your legs safely without harsh impacts. You can perform this exercise in shallow water without any equipment. The movement is suitable for all fitness levels. In this post, you will learn how to perform pistol squats and how it benefits your body. You will also discover some potential variations that will give you a more diverse and fun experience.

How To Perfom

Starting Position:
Stand with your feet shoulder width apart. Hold your arms down by your sides in a neutral position. Keep your back straight. Water level should be above your abdomen. The lower water level is, the more difficult is to perform pistol squats.

Action:
Lower yourself into a single leg squat until your shoulders are submerged and extend your free leg in front of you. You can keep your arms idle or you can bring them across your body to help you stay balanced. Stand up again and bring your legs and arms back to the starting position. Repeat with your other leg. The key is to keep controlled motion and avoid effortless bouncing. Focus on engaging your leg muscles as you squat and stand.

Breathing:
Inhale as you squat and exhale as you stand up.

Muscles used

Lower body muscles are highly engaged in this exercise, especially the front thighs. Your core muscles help control your posture and keep you balanced.

Benefits

This exercise is a great choice for beginners, or for anyone who can’t do single leg squats on land. It doesn’t require advanced skills or special equipment. The pistol squat improves leg strength, balance, and stability. It also helps make your knee stronger and less prone to injury.

Variations

Perform on a step to achieve bigger range of motion.
Follow the squat with a single leg heel raise.
Jump after each squat with one leg then land on both legs together.
Raise the arms above water to put more weight on your working leg.
Perform half squat pulses with a single leg.

All Aqua Pilates Exercises

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