5 Best Aqua Pilates Exercises


Relying on the buoyancy, resistance, and the gentle movement of water, the Water Pilates exercises boost flexibility, strength, and balance without hurting your muscles and joints. Since everyone tackles the Water Pilates exercises differently, it can be tough to know how to get started with the Aqua Pilates exercises. To help you get started with the Water Pilates exercises, we have described the 5 most essential Aqua Pilates exercises below.

Aqua Pilates Exercises Anyone Can Try

1. 50:50

A simple exercise capable of working out a large number of muscles, the 50:50 is a perfect way for you to warm up. You will need to start by walking into the pool’s shallow end, approximately chest-deep in the water. While keeping the left leg straight, swing it backward and raise it so that the toes are about six to 12 inches from the bottom of the swimming pool.

While keeping the back straight and the neck in line with the spine, inhale 5 times and then swing the arms back and forward at your side, ensuring that they stay straight. Continue the process while breathing out 5 times. Next, switch the legs and repeat the process.

2. Abdominal Stability Pressdown

Grab a pair of water dumbbells (you can use water barbells) and stand in the pool’s shallow end with the feet about shoulder-width apart. With the arms stretched out and using the dumbbells for support, lean forward.

While leaning forward, engage the core, keeping the stomach muscles strong and tight. Lean forward as far as you can and then return to the standing position. Repeat for approximately 15 reps.

3. Squats

While you could be familiar with regular squats, the Aqua Pilates exercises take the workout up a notch. Standing on your kickboard, with the feet about hip-length apart in the shallow end of your above ground pool and the arms out on either side to enhance balance, squat down until the thighs are close to being parallel to the floor of the pool. Hold for about 30 seconds before standing up straight. Repeat for 10 reps.

4. Beats

Using your standard pool noodle, swim to the deep end of the pool. While leaning back on your noodle to enhance floatation, bring your feet up. Engage the core muscles and swing both arms under you in little but quick motions back and forward. Inhale 5 times and exhale 5 times.

5. Noodle Lunges

This is one of the Aqua Pilates exercises you can use to improve the overall body balance and tone the lower body muscles. Start by standing in the shallow end of your noodle with one foot. Be sure to put one foot in front of the other. Put the hands by your sides and ensure your back is straight.

With the noodle, make a step forward and then bend both legs. At the same time, lower the shoulders to the water level and use the hands to maintain balance. Reverse the step to return to your starting position and then repeat.



Q: What is Water Pilates?


Pilates is a form of exercise that focuses on emphasizing the right form and breathing techniques. Water Pilates, the particular type of Pilates whose popularity has been growing, takes the workout out of the gym and into the swimming pool.

By adapting the traditional Pilates exercises to the zero-gravity feel of the aquatic environment, Water Pilates exercises helps with improving core strength, challenging your stability, and developing the breathing better than the traditional Pilates practices would.

Q: What Is Aquatic Fitness?


Aquatic fitness is a term used to refer to activities performed in water to enhance and promote mental and physical fitness. The activities are typically performed in a vertical position in shallow water. Some exercises, however, may be performed in deeper waters and a non-vertical position.

Q: How Do You Do the Water Exercise?


The procedure you follow when doing water exercises varies depending on the type of exercise you would like to engage in. In this article, we have described the procedures for different Water Pilates exercises. You can follow the procedures to get started with water exercises.

Q: Can Swimming Help You Lose Belly Fat?


In addition to having other health benefits, swimming can help you lose belly fat. However, to increase your chances of losing belly fat through swimming, you may want to use the tips below:

  • Swim in the morning before you eat – this will leave the body in a fasted state, ready to use the fat stores as energy.
  • Swim faster and harder – this will increase the number of calories you burn.
  • Swim more regularly – consider swimming 4 to 5 days every week.
  • Use water weights – this will increase resistance and hence helping you lose more belly fat.

Q: What Exercise Burns the Most Belly Fat?


While there are numerous exercises you can use to burn belly fat, the pool plank is one of the best water exercises for losing belly fat. You will need to start by standing on the floor of the pool. Hold a noodle vertically in both hands and then press it straight down into the pool water.

Lean forward until the body is on an even incline and be sure to keep the head out of the water. Stay stable for approximately 60 to 120 seconds.

Globo Surf Overview

If you have been looking for effective exercises featuring fewer negative effects on your body, you should consider trying Aqua Pilates. It is worth noting that the Aqua Pilates exercises in this article are the starting exercises. To learn advanced exercises, you may need to sign up for an Aqua Pilates class.

More Swim Reviews:


  1. Aqua Pilates – Thenest.com
Globo Surf
My name is David Hamburg. I am an avid water sports fan who enjoys paddle boarding, surfing, scuba diving, and kite surfing. Anything with a board or chance I can get in the water I love! I am such a big fan I decided to start this website to review all my favorite products and some others. Hope you enjoy!