2010-05-30

Pilates In The Pool?

Happy Memorial Day! It's the "official start of summer", which means parties, barbecues, sunscreen, and... swimming pools! While most of us use pools for swimming, I've experimented with a few Pilates exercises in the pool. Take a few minutes and try out a few of the side-lying leg series, while standing in the pool! You'll develop stronger abs, reduce lower back pain, and tone your outer hips and thighs, while at the same time, the water's resistance provides a safe environment for any joint problems.

Stand in the pool at the edge, at a depth where you can be fully submerged from the waist down, but not so deep that your feet aren't touching. You need to be facing sideways, with one hand holding on to the edge of the pool for support. The leg on the inside of the pool (facing the water) will move, whereas the foot closer to the wall of the pool will remain planted on the floor, not moving.

From the above starting position, allow your inside leg to float out to the side 1 to 2 inches from your body, so that the foot is no longer touching the floor. Stand tall with a neutral pelvis, and stay supported through your abs. Here are a few movements to work your leg and challenge your stability:

  1. Standing leg circles: Moving in your hip joint, draw small circles, about baseball size, with your leg in the water. Try about 6 in one direction, then reverse directions for another six circles. The only thing moving should be your inside leg -- remain stable throughout the rest of your body. Focus the effort in your inner and outer thigh muscles.
  2. Front and back kicks: Again moving from the hip joint, move your leg forward in the water 2 to 3 inches, then backward 2 to 3 inches behind your body. Keep on kicking your leg forward and backward for a total of 8 times, while focusing on keeping your torso upright.
  3. Bicycles: Similar to the previous exercise, flex your hip to move your straight leg forward, then bend your knee, then bring your bent leg behind you -- as though pedaling a very watery one-legged bicycle. Aim for 6 cycles forward, then reverse directions and pedal backward.

When you've completed these three moves on the first side, you know the drill... turn yourself around and work on the other side! Hey, you want a tan on both shoulders, right?

Stay safe this holiday weekend, and as you can see, Pilates can be adapted to any environment!

 — Brooke :)