Poolates™

Summertime means getting outside and into the pool! These exercises follow the principles of Pilates while providing the benefits of aquatic exercise. They are intermediate- and advanced-level exercises; therefore, core stabilization is required before performing the movements. All movements should be performed with a neutral spine and aligned posture. All trademarked Poolates™ movements were provided by Boo Pfeiffer, JD, MPH, Pfeiffer Fitness, llc.

Standing Star

 Form: In chest-deep water, stand in the Pilates “V” stance with arms extended out to the sides and shoulders down. Grasp an aqua dumbbell in the right hand with a pronated (overhand) grip. While maintaining an upright posture, slide the right arm out to the right side until the left leg starts to rise. Flex the left foot and continue to raise the leg. Hold for a beat, then lower and switch sides. Repeat 4-6 times.

Cues: The head and neck should remain long and relaxed, toward the lead arm, as if lying on the water to swim the sidestroke.

Modifications/Variations: For a less advanced movement, bend the standing leg. To make the movement more challenging, use a foam roller or a Myo–Release Ball™ in place of the aqua dumbbell.

Chest Expansion

Form: Loop a medium Versa-Tube around a railing, and then grasp the handles with a pronated (overhand) grip. Kneel on the bottom of the pool with the ankles directly behind the hips. Maintain a tight core while keeping the shoulders down; elbows should remain soft. Gently pull on the tubes to move the shoulders into retraction (move shoulder blades together). This motion will work the muscles in the middle of the back, shoulders, and triceps. Inhale. Look right, left, and center, and then exhale to release. Re-engage. Look left, right, and center, and release. Repeat 6-8 times.

 

Cues: While standing or kneeling, all muscles are engaged for stability. Do not let the glutes drop to the heels; try to keep the glutes soft so stability comes from the abs, back, and waist.

Modification/Variation: If you are uncomfortable kneeling, sit in a staff pose on steps or use a squat position.

Arabesque With Foam Roller or Myo-Release Balls™
 

  Form: In waist-deep water, stand with a slight bend at the hips and the arms extended on a foam roller. Maintain a flat back while the abs support the spine; the hip bones should point toward the bottom of the pool. Slowly extend the right leg up and back, without letting the foam roller float away. Slowly and with control, lower the right leg and then raise the left.

Cues: The goal is to feel the same stability that is felt when the hands are supported on a wall, as in basic arabesque. Be sure the pelvic floor muscles are activated.

Modifications/Variations: To modify, start with a decreased range of motion and gradually increase, or start by alternately lifting only the arms. When stable with the arms, advance to small leg lifts. To vary the lifts, lift one arm and the opposite leg. For a super challenge, use two Myo-Release Balls™.

Superman 
   
Form: Stand in hip-deep (or deeper) water with arms extended from the sides and one Myo-Release Ball™ cupped in each hand. You should have a slight bend in the knees and at the hips, and a neutral spine. Inhale while tightening the abdominals. As you exhale, extend the arms midway back and press the Myo-Release Balls™ to the hips. Inhale and return to the start. Repeat 6-8 times.

 

Cues: Keep the neck neutral. It should move only because it is attached to the rest of the spine. Keep the shoulder blades down the spine, and engage the upper back muscles as well.

Modifications/Variations: For a less advanced movement, perform the exercise without the Myo-Release Balls™.

Triceps Press
Form: Stand in waist-deep water with soft knees, a slight bend at the hips, elbows bent, and hands by the chest. With a Myo-Release Ball™ cupped in each hand, press one ball down into the water, engaging through the triceps as if pressing through a heavy weight. Inhale to prepare; exhale to press down. Inhale at the bottom; exhale to control up. Alternate the movement with each arm.

 

Cues: The shoulder blades should stay slid down the spine. Lower the ball as far as possible without losing control, and maintain control all the way up.

Modifications/Variations: Perform the exercise in deeper water standing upright in a Pilates “V” stance.


-Power Systems Staff, 2006