Poolates, is a terrific way to get your blood and the fluids around your joints flowing. Exercising in the water is easier on your joints, but you’ll also be exerting more effort because the water has three hundred times the resistance of your air. This summer why not take your exercise routine into the water? If you’re willing to change up your routine and are looking for a fun summer, indoor/outdoor workout in the water try some of our recommended exercises:
Squats are highly effective for your leg muscles, buttocks and most importantly your core. To start, stand in the shallow end of the pool with your feet shoulder width apart on a kickboard. Hold your arms out in front of you at shoulder level to help with your balance. Now, while you hold the kickboard in place with your feet, squat down until your thighs are parallel with the bottom of the pool. Hold the pose for 30 seconds and return to your starting position. This is a very advanced exercise so be careful!
Planks are a highly effective core workout even in the water. Standing at the side of the pool facing the pool wall, place your hands at shoulder height on the wall, arms straight so your body is arms length away form the wall then inhale bending at the elbows, lean toward the pool wall maintaining the plank position, exhale return to the starting position. This also works arms, shoulders, chest and the Achilles tendon.
The Poolates frog exercise is used to strengthen and tone the muscles in your core, back, buttocks and inner thighs. While standing in the pool with the water between waist and chest deep, stand with your feet slightly wider than hip width apart in Poolates stance, your heels are together and your toes are apart. Inhale, bending the knees and raising the heels up off the pool floor, exhale straighten the knees and drop the heels back down to the pool floor.
This Poolates workout will work your abs, waist, back and inner thighs. To begin, stand with your feet together in parallel position in about three to four feet of water. Face the deep end of the pool. Extend your arms in front of you and inhale to allow your right leg to float up until it is just below hip height with your toes pointed. Then, exhale flex your right foot and lower it to the pool floor. Since this is a movement step, you are obviously alternating legs. Think Boris Karlof in the Mummy; upper body remains still and in a neutral spine position.
There are over fifty exercises in Poolates Basic alone for more information please go to our website www.poolates.com.