Help your aquatic fitness class members strengthen, lengthen and tone with a 15-minute series of aqua Pilates-inspired exercises. Aqua Pilates Deep with Melissa Plumeau is performed in the deep end of the pool with a flotation belt and a set of foam dumbbells. This workout can be adapted to shallow water by placing a noodle behind the back.
Aqua Pilates Deep is Melissa’s debut Fitmotivation video. An AEA Aquatic Training Specialist, she traveled to Florida for filming in June. Her inspiration for this video was her love of Pilates training. Melissa is the owner of Embody Boise, a yoga and Pilates studio in Idaho. Melissa also offers several water exercises in the Boise region through Aqua-Fit Revolution by Embody.
Aquatic Fitness Class-at-a-Glance
Aqua Pilates Deep does not include a warm-up or cool down because it is only 15-minutes in length and intended to be included as a section in a regular aquatic fitness class. This video includes 4 Pilates-inspired segments, each around 4 minutes long. All the segments target the core, or “Powerhouse” of the body. Two of the segments feature exercises that target abdominal muscles, and the other two segments are hip focused.
Below, Melissa describes her inspiration behind the creation of Aqua Pilates Deep.
Pilates Inspired Inspiration
By Melissa Plumeau
The inspiration behind this Deep Aqua Pilates video comes from the “Series of Five” and the “Hip Range of Motion” movement series that are performed on the Pilates reformer.
Reformer vs Water
The reformer is one of the apparatuses designed by Joseph Pilates and is built upon the premise of utilizing resistance from springs. The springs allow the participant to effectively stabilize both the pelvis and trunk while performing the exercises. The resistance provided by the springs subtly challenges the muscles in both the eccentric and concentric phases of activation. The resistance of the springs increases based on the student's range of motion.
Compare this to the water. The aquatic environment serves as a great equalizer due to the nature of the environment. Participants experience the decreased effects of gravity which limits impact, and greater resistance thanks to the water’s viscosity. The water's ever-changing dynamic also recruits the core's deep musculature to promote improved posture.
Series of Five: In the water & on the machine
The series of five consists of the single leg stretch, the double leg stretch, the single straight leg stretch, the double straight leg stretch, and the criss-cross. In this workout, we complete both the single-leg and double-leg stretches using upper body buoyancy to provide both stability for the trunk as well as an added challenge for the lats. On the reformer, these exercises are performed using the straps in the hands and serve to stabilize the rib cage as well as add challenge to the lats. I have found that reminding participants to have their chest closer to their thighs helps to minimize assistance from the hip flexors.
Hip Range of Motion: Deep Water vs Feet in Straps
Ask anyone who has attended a Pilates Reformer class, and “feet in steps” is one of their favorite ways to finish class. In this series, the individual places their feet into padded loops while lying on the reformer carriage. The range of motion, as supported by the springs feels amazing and is effective at improving the stability of the pelvis while also promoting mobility of the hips, reducing lower back pain, and improving glute activation. We recreate that feeling in the water using the principles of buoyancy. Precision and focus are key to keeping the pelvis from “rocking”, regardless of the modality (water or reformer machine). Take care to cue for control, as bigger is not necessarily better.
From a functional perspective, improving hip range of motion and strength is essential, especially as an individual ages. Consider including activities in your classes or workouts that support hip strength and stability. This can also help decrease both the fear as well as the risk of falling.
The exercises included in this video, are a few of my personal favorites - in the studio or the pool. I hope you enjoy!
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Fitmotivation extends a big thank you to Melissa for sharing her passion and knowledge with subscribers. Stay tuned because several more videos with Melissa will be posting in Summer and Fall 2024. Below, watch a fun behind-the-scenes videos of Melissa’s Florida filming adventures.