Water Pilates combines the resistance and fluidity of movement in water with the core exercises of Pilates. Pilates uses several exercises to strengthen the core muscles, improve flexibility, increase joints' range of motion and create lean muscles. Water Pilates has several varieties -- such as Poolates, water Pilates or Pi-Yo-Chi -- with subtle differences, but all exercises were adapted from Pilates moves to work under water. The Poolates squat, 50:50 and Living Dead are some common exercises.
Poolates Squat
Poolates squats are good for your abs, waist, arms, hamstrings and back. You will need a kickboard for this exercise. In the shallow end of the pool, stand on the kickboard, keeping your feet hip-width apart. Stretch your arms in alignment with your shoulders, straight out at your sides, so that your body resembles a lowercase t. Use your body weight to push down on the kickboard, squatting until your thighs are nearly parallel to the bottom of the pool. Hold for 30 seconds before standing up again.
50:50
The 50:50 exercise works your chest, abs, hamstrings, thighs and triceps. Start by standing in water no deeper than your chest with your feet flat on the pool floor. Stretch your arms down at your sides, palms facing behind you. Don't bend your elbows. Raise your right leg, keeping it straight, about 6 to 12 inches off the bottom of the pool. Stiffen your abdominal muscles, align your neck with your spine and inhale while pumping your arms back and forward, keeping your elbows locked. Exhale and inhale again as you pump your arms five times.
Living Dead
The Living Dead takes its name from its resemblance to a zombie shuffle. It works your waist, back, hamstrings and abs. Start by standing in water 3 or 4 feet deep in the direction of the deeper water. Stiffen your abdominal muscles and stretch your arms straight in front of you. Lift your left leg as high as you can get to hip height, keeping your toes pointed slightly forward and up. Flex your left foot as you lower it to the pool floor. Repeat the maneuver with your left leg, alternating legs until you have "walked" 10 steps. The water should be chest-deep by step 10, so shorter people might need to start in shallower water. You can also walk across the shallow section of the pool instead of walking toward the deep end.
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