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.

1/5/2022 Comments

Standing Donkey Kicks

Standing Donkey Kicks in the Pool

Unlike traditional donkey kick exercises, the standing version allows you to easily adapt it to the aquatic environment. This is a low-impact exercise that combines strength, balance, and flexibility. And you don't need any equipment to do it.

How to Perform

Starting Position:
Stand up straight 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:
Lean forward while keeping your hips at a 90-degree angle to the floor. Bend one leg as you lift your foot off the floor and perform a back leg kick as far as you can. In this position, your back leg should be fully extended and your torso in front until your chin almost touches the surface. Slowly return to the starting position then repeat with your other leg. Make sure your legs and torso move together as one. Keep your core tight and your arms and legs in sync.

Breathing:
Inhale as you lean back and exhale as you lean forward and kick.

Muscles Used:

Your core muscles work hard to maintain your balance throughout the movement. Your glutes, hamstrings and quadriceps muscles provide power to kick your leg back.

Benefits:

Not only that this exercise works multiple muscle groups and engages the whole body, but performing this motion while standing one one leg will improve your balance and coordination. In addition, it will increase your hip's range of motion.

Variations:

1. Add more resistance by pushing your hands across your body with each back kick.
2. Perform the exercise on the same side.
3. Use aqua dumbbells to add more resistance and support.
4. Perform the exercise with more force by adding a jump with every kick.
5. Perform donkey kicks on the same side without returning to the starting position (i.e stay in the forward position).

Safety

As with any exercise, it is important to use common sense and follow safety guidelines. Always warm up your muscles before performing this exercise. Check with your doctor before beginning an exercise program. In addition, it is important to wear proper swimwear when doing any exercise in the water.

All Aqua Pilates Exercises

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AQUA PILATES