Treat your class members to some Pilates-inspired strengthening and lengthening. Aqua Pilates Flow with Melissa Plumeau is an aqua fitness instructor video that adapts studio Pilates studio exercises to the water. A series of Pilates flow segments are designed to target core strength, build overall muscular endurance and improve posture. A pool noodle and a pair of hand buoys are used in this class format.
Pilates exercise is all about precise movements, controlled breathing, and a focus on engaging the deep core muscles. In a Pilates studio, exercises are performed on a mat with specialized equipment, such as a reformer. Adapting Pilates to the pool takes advantage of the water’s resistance, but in the absence of gravity, the exercises must be adapted. For this reason, we refer to the movements as Pilates-inspired.
Class Summary
This 50-minute class format includes a warm-up and five exercise segments that include Pilates exercise flow for core, upper body and lower body. There is also a segment that features jump training, which mimics exercises on a jump board in a Pilates studio. The class format concludes with Ai Chi flow.
Segment 1: Warm-up
Pilates foot work and introduction to breathe.
Segment 2: Plank Flow
A pool noodle is used for planking exercises that target the core and mimic reformer work.
Segment 3: Jumps & Angles
The core is once again heavily targeted with jumping moves that also provide thermal warming. Equipment is not needed in this segment.
Segment 4: Upper Body Flow
A single hand buoy is used to target upper body, as well as challenge balance and coordination.
Segment 5: Powerhouse/Core Flow
Most of the exercises in this segment are performed suspended with the use of a pool noodle and a pair of hand buoys.
Segment 6: Lower Body Flow
These standing exercises feature the use of a pool noodle for leg strength and balance.
Segment 7: Ai Chi Flow
The workout ends with flowing and relaxing Ai Chi movements.
Below, Melissa talks about Aqua Pilates Flow, and the read on for her insights into Pilates and the workout.
Adapting Pilates to the Water
By Melissa Plumeau
Mention the term Aqua Pilates and you are bound to receive many different impressions. In general, most people envision a warm water, slow paced exercise class. As a Pilates studio owner and an aquatic fitness training specialist, I have my own impression, and I have spent years developing effective Pilates classes in the pool.
My definition: Pilates is a holistic exercise system designed to elongate, strengthen, and restore balance to the body. It emphasizes mindful awareness of movement and breath, teaching precise, controlled exercises that improve functional strength, alignment, and overall movement quality. Aqua Pilates brings these principles into the water, using resistance and support to create a low-impact, joint-friendly environment that enhances control, stability, and body awareness.
Core Defined
Regardless of experience, most people tend to agree on the fact that Aqua Pilates, regardless of how one implements it is great for core training. According to the National Strength and Conditioning Association (NSCA), the core consists of the muscles and connective tissues that form the lumbo-pelvic-hip complex (LPH), which includes the lumbar spine, pelvic girdle, hip joint, and abdominal complex. Also included are muscles that intertwine along the spine, providing additional stability and support to the trunk. Core muscles are responsible for stabilizing the spine, maintaining posture, and enhancing overall functional movement. A strong core helps reduces the risk of injury by improving balance, coordination, and the ability to efficiently transfer energy throughout the body.
Brief history
Simply put, Pilates is a form of exercise that is designed to stretch, strengthen and balance the body. Originally the method was referred to as “Contrology” and was developed by Joseph Pilates in the early 1900s. Inspired by his frail childhood and a desire to strengthen the body. During WWI, he added springs to exercises to help bedridden patients recover faster and improve health. After the war, he emigrated to the U.S., opening a Pilates studio in New York with his wife, Clara. Gaining popularity among dancers, “Contrology” became known for building strength, balance, and preventing injuries. Pilates also invented apparatus like the reformer, the Cadillac and the Chair, using spring resistance to enhance muscle stability and control.
Pilates-Inspired Water Exercise
The aquatic environment acts as a great equalizer. The decreased effects of gravity reduce joint stress, while the water’s viscosity creates natural resistance in all directions. This combination allows participants to train both concentric and eccentric muscle contractions with low-impact movement. On top of that, the constantly shifting water forces the deep core muscles to activate for balance and control, enhancing proprioception and postural awareness throughout every exercise.
Without gravity, without a mat, without specialized equipment, adapting Pilates to the water may not seem like “true” Pilates to purists, but the outcome and the fitness results are the same.
-----------------------------
Fitmotivation extends gratitude to Melissa for sharing her knowledge and passion for Pilates with subscribers. Check out another one of her Fitmotivation videos that features Pilates – Aqua Pilates Deep.
