You are looking for a gentle sport that allows you to effectively strengthen your glutes, your thighs or even your abs? Whatever your goal, theaquabike is the physical activity you need. It is suitable for both seasoned athletes and people who simply want to get back into sport. Even pregnant women can try aquabiking… So why not you?
Are you going to attend an aquabike class soon? Find out everything you need to know about positions on the bike. Aqua by invites you to go beyond simple pedaling, to move towards more advanced and effective exercises.
First steps in the water
The first piece of advice the coach will give you during the session? Keep your back straight! This is a good technique to boost the effectiveness of aquabike exercises. It is also a way to avoid injuries caused by bad positions on the bike.
Standing up straight on the aquabike and pedaling: that's what you need to remember to achieve your goals gently. This will notably allow you to engage your abdominal belt, naturally. But as the session progresses, the coach will still ask you to change exercises: you won't be sitting quietly for 45 minutes, far from it!
The goal of this aquatic sport is to practice a gentle sporting activity that protects your joints, but above all, works your muscles throughout a session. This is why, at Aqua by, aquabiking goes beyond simply pedaling.
The exercises and aquabike positions the most popular:
Seated
Sitting on the bike saddle, the seated position is perfect to start a class and warm up! This exercise will gently warm up the different parts of your body: abs, buttocks, thighs, calves, etc.
It is also a good position to prepare your heart and gradually boost your endurance.
As a dancer
The buttocks slightly lifted, just above the saddle, but without arching too much! The hands are in the “low grip” position. This aquabiking exercise will engage your abdominal strap, wake up the gluteal muscles and increase your cardio.
In profile dancer
To go even further, the buttocks are always above the saddle, but as far back as possible, the arms are stretched out. The goal: maximum sheathing!
For abs of concrete, these pedaling movements, in a profiled dancer, are perfect. You will provide real quality efforts.
Standing
The arms are stretched out, the shoulders at the level of the pelvis, the hips fixed, the body does not move (except the legs #ofcourse)! You are stable on your pedals and your gaze is far away.
This practice will have beneficial effects on your balance and your overall resistance.
Back
We go behind the bike! Arms are stretched out, hands attached to the saddle, back straight, the body must not move, only the legs pedal, or backpedal. The variation: let go of the hands and do breaststroke movements. Abs goal at 100%!
These movements may not seem obvious to you, presented like that... but once you are well warmed up, you will be in good enough shape to perform this exercise perfectly.
During the aquabike lessons, if your coach asks you to change position on the bike, it's not just to avoid getting bored. Each exercise allows you to work a specific area of the body. This is particularly the case for the dancer, which is ideal for strengthening your glutes. The same goes for the backward position, which particularly targets the abs.
Changing exercises also allows you to increase intensity throughout the session. So, you will probably start the class quietly in a seated position. Once you are well warmed up, the coach will ask you to adopt a more sporty position that requires a more intense effort.
To go further…
After trying all these pool exercises, you'll be an aquabiking expert. But you can always do more! Here are some tips to go even further.
In addition to alternating movements, you will probably be asked to alternate your pedaling speed during an aquabike session. The sequence of postures combined with the fluctuation of different speeds ensures the efficiency of the movements and will help you achieve your goal.
But how does this happen?
It's pretty simple and once explained, you'll understand very quickly. Depending on the speed at which you pedal, you feel more or less the resistance force of the water. In other words, the faster you go on your pedals, the more you force on the resistance and the more effort you put in.
Increase the pace with other positions
Cyclist / sprint
You are leaning forward, back straight and elbows bent, as if you were simulating a race. Your weight is directed forward, your legs are lightened and all you have to do is accelerate!
To increase your endurance, you can alternate between sitting and sprinting.
The benefits for your body
All these aquabike exercises have one thing in common: the benefits! The pool, more precisely the water, is perfect for eliminating cellulite. In addition, aquabike will allow you to get your heart and your figure back in shape.
With your feet on your pedals and your eyes looking into the distance, you will slim your waist and strengthen several parts of your body. In terms of results, don't worry, you will feel a beneficial effect, both physical and psychological, after just a few weeks!
Effective coaching for more results
Want to know more about the optimal positioning on an aquabike? Don't worry: on the big day, the coach will make sure you are perfectly installed to start the aquabiking exercises! He will give you valuable advice on how to keep your back straight while changing position on the saddle. Book your very first sessionaquabiking in Paris with Aqua by!
