Almost everyone knows what Pilates is these days. It could be called a form of gymnastics or aerobics, if it weren't for its clearly defined principles that distinguish it from other forms of exercise. In some ways, Pilates is similar to yoga, considering the importance of deep breathing and concentration.
A person practicing this system must learn to maintain a balance between focusing on the muscles and body parts involved in a particular exercise and relaxing all other muscles. Furthermore, focusing on the abdominal muscles is crucial, as, according to Pilates principles, this is the primary energy center.
Pilates has a fantastic effect on the body. It can not only completely transform our proportions but also give us enormous control over our bodies. This set of exercises, invented about 100 years ago by Joseph Pilates, has many fans worldwide. Nowadays, in addition to the classic set of exercises, there is an Aqua Pilates system, which is no less effective.
By overcoming water resistance, a person exerts four times more muscle force than if they were performing these exercises on land. This leads to rapid muscle strengthening. Furthermore, water promotes smooth and deliberate performance, which is also very important in Pilates. Try a few aqua Pilates exercises and see how effective they are.
Exercise 1: Beautiful legs
So, you're already in the water. Stand with your back to the edge of the pool and place your hands on the side. This position will help you maintain your body alignment. Breathe calmly and deeply. Your back should be straight and your shoulders relaxed.
Start making circles in the water with your extended leg. First, move your leg to the side (to the right, for example), then lift it to knee level with your opposite leg, move it to the other side (to the left), and lower it. Continue making circles with your leg, first small, then larger. Repeat this 5 times, then switch to the other leg. The movement starts from the hip. Do not bend your leg!
Exercise 2: Firm buttocks
Stand facing the edge of the pool. Extend your arms and place them on the edge. Slowly move your right leg back, simultaneously leaning your body forward. Keep your body and the leg you've moved back in a straight line. Don't lean too far. Hold this position for a moment, then jump back with your left leg, using your right leg as your support leg. Then jump again and switch legs. Repeat this exercise 10 times.
Exercise 3: Perfect Belly
Now turn sideways to the edge of the pool and place one hand on the side. While performing this exercise, you shouldn't tense your shoulder or arm muscles or raise your shoulders. Keep your body straight and breathe deeply.
As you inhale, extend the leg furthest from the edge of the pool back. Do this slowly, keeping your toes pointed forward, counterclockwise. As you exhale, return your leg to its starting position as quickly as possible. The movement should be similar to kicking a ball. However, your leg should remain completely straight. Repeat this exercise 7 to 10 times, then turn to the other side of the pool and focus on the other leg.
There are a wide variety of Aqua Pilates exercises targeting different muscle groups. You can strengthen your chest, tone your arms, and significantly improve your posture. If you want to make your body more attractive and resilient, then Aqua Pilates is the best option for you. It's sure to change you for the better!
