Aquabuilding: understanding its principle and its benefits

Are you looking for a complete physical activity that has no impact on your joints? Aquabuilding is for you. This discipline combines muscle strengthening exercises and psychological benefits, all in the water.

What is aquabuilding?

Thanks to simple equipment like aquatic dumbbells, you can diversify your sessions. Aquabuilding improves physical fitness while providing relaxation and pleasure. Find out how this activity can transform your sports routine.

Definition and principle of aquabuilding

The aqua building activity is practiced in an aquatic environment, it combines muscle strengthening and cardio exercises. Thanks to the natural resistance of water, each movement becomes more intense, allowing the muscles to be effectively exercised without impacting the joints. It's a comprehensive workout that often uses accessories like aquatic dumbbells or flotation belts to increase the difficulty and vary the exercises.

Origins and history of aquabuilding

Aquabuilding was developed in the 1980s in the United States. It was born from the need to find training alternatives for injured bodybuilding athletes who could not withstand the stress of land-based exercises. Over time, this discipline has gained popularity thanks to its many benefits, and today it is practiced by thousands of people around the world, looking to improve their physical condition in a fun and effective way.

Benefits of aquabuilding

Physical benefits

This sport works your entire body thanks to the unique combination of exercises in the water and develops your muscles. 

Muscle strengthening
Movements in the water allow in-depth work on all muscle groups and strengthen the shoulder girdle. Water resistance effectively strengthens the muscles of the arms, legs, back and core.

Cardiovascular improvement
Aquabuilding exercises are moderate to high intensity, which boosts your heart rate and improves your cardiovascular endurance without stressing your joints.

Flexibility and mobility
The Archimedes push makes stretches more gentle and accessible, improving flexibility and mobility. Each movement is amplified by the water, facilitating a complete and deep stretch.

Psychological benefits

Aquabuilding not only improves your physical fitness, it also has a positive impact on your mental well-being.

Reduced stress and anxiety
The calming effect of water helps reduce stress and anxiety. Immersion in water provides a feeling of well-being and relaxation.

Motivation and pleasure
Aquabuilding is a fun and friendly activity. The pleasure of training in the water, often in a group, keeps motivation high and makes each session enjoyable and engaging.

Aquabuilding exercises

Warming up

Warming up is essential to prepare your body for training. Here's how to do it step by step:

Water walk

1. Enter chest-deep water.
2. Walk in place, raising your knees high, for 3 to 5 minutes.
3. Gradually increase the intensity by speeding up the pace.

Joint mobilization

1. Stand straight with your feet hip-width apart.
2. Circle your arms, first in small circles and then in larger and larger circles, for 1 minute.
3. Repeat the same movement with your legs, rotating your hips.

Arm and leg movements

1. Extend your arms in front of you and do scissor movements for 2 minutes.
2. Alternate lifting one leg at a time forward, as if walking in place, for 2 minutes.

Muscle strengthening

Upper members

Pulling and pushing movements

1. Hold aquatic dumbbells in each hand.
2. Position yourself with your feet shoulder-width apart.
3. Perform forward pushing movements, then pull the dumbbells towards your chest, for 3 sets of 15 repetitions.

Legs

Lunges, squats and half-pointe raises

1. Stand straight with your feet hip-width apart.
2. Lunge by bringing one leg forward and bending both knees 90 degrees. Return to the starting position and switch legs, for 3 sets of 12 repetitions per leg.
3. Perform squats by bending your knees and pushing your hips back, then stand up on demi-pointes. Do 3 sets of 15 repetitions.

Pedaling movements

1. Stand on the edge of the pool or use a kickboard to float.
2. Simulate a pedaling motion with your legs, like on a bicycle, for 3 to 5 minutes.

Core and abs

Torso twists

1. Stand straight with your feet hip-width apart.
2. Place your hands on your hips and twist your torso from left to right, keeping your hips fixed for 2 minutes.

Isometric exercises

1. Stand straight with your feet hip-width apart.
2. Contract your abdominals and hold the contraction for 30 seconds. Release and repeat 3 times.

Cardio and endurance

Lateral and forward/backward movements

1. Stand straight with your feet hip-width apart.
2. Take quick lateral steps from side to side for 2 minutes.
3. Alternate moving forward and backward for an additional 2 minutes.

Step exercises

1. Stand straight with your feet hip-width apart.
2. Raise one knee at a time toward your chest, alternating legs, for 2 minutes.
3. Do backward heel strikes, touching your buttocks with your heels, for 2 minutes.

Stretching and relaxation

Relaxation movements

1. Stand straight with your feet hip-width apart.
2. Stretch your arms up and gently lean to each side, holding each position for 20 seconds.
3. Stretch your legs by squatting slightly and holding the position for 20 seconds on each side.

Breathing and letting go exercises

1. Stand straight with your feet hip-width apart.
2. Close your eyes and take deep breaths, inflating your belly, then exhale slowly.
3. Repeat this breathing exercise for 3 to 5 minutes for deep relaxation.

Equipment

Aquabuilding accessories

To practice aquabuilding efficiently and safely, various accessories can be used. Here is the essential equipment to maximize the benefits of your sessions:

Flotation belts

1. Description : Flotation belts are designed to help you stay on the surface of the water effortlessly.
2. Use : Place the belt around your waist and adjust it so that it is secure but comfortable.
3. Benefits : They allow you to focus on the exercises without worrying about floating, ideal for beginners or for cardio exercises in deep water.

Aquatic dumbbells

1. Description : Aquatic dumbbells are made of foam, providing increased resistance underwater.
2. Use : Hold a dumbbell in each hand, arms extended in front of you, and perform pushing and pulling movements.
3. Benefits : They increase the resistance of movements, helping to strengthen the muscles of the arms, shoulders and back.

Swimming board

1. Description : A kickboard is a floating accessory used to support the upper body during leg exercises.
2. Use : Hold the board with your hands, arms extended in front of you, and perform kicking or pedaling movements with your legs.
3. Benefits : It allows you to target the leg muscles without straining the upper body, ideal for lower limb strengthening exercises.

Aquagym with a foam fry

1. Description : Foam fries are long, versatile floating cylinders.
2. Use : Place them under your arms, between your legs or around your waist to vary the exercises.
3. Benefits : They provide additional support and buoyancy, making movement easier and adding variety to exercises.

Water shoes

1. Description : Water shoes are specially designed for use in water, providing enhanced grip and support.
2. Use : Wear them during your sessions to protect your feet and prevent slipping.
3. Benefits : They improve stability and safety during exercises, especially on slippery pool surfaces.

Aquatic resistance elastics

1. Description : Aquatic resistance bands are similar to land-based resistance bands but designed for use in water.
2. Use : Attach them to a fixed point or use them for moving resistance exercises.
3. Benefits : They increase the difficulty of exercises, helping to strengthen and tone muscles effectively.

By using these accessories, you can diversify your aquabuilding sessions, increase the intensity of your exercises and target different muscle groups with precision. Investing in the right equipment makes your workouts more effective and enjoyable, while maximizing the benefits of each session.

Conclusion

Aquabuilding is a complete and accessible physical activity. It combines muscle strengthening and psychological well-being through exercises performed in the water. Perfect for improving your physical fitness without joint stress.

With simple equipment like aqua dumbbells and flotation belts, you can vary your workouts. Each session becomes a fun and effective moment, suitable for all levels. Aquabuilding offers multiple benefits for the body and mind.

Build muscle with Aqua By

If you like swimming or water activities, the aquabike at Aqua by is ideal for you. Aqua by offers dynamic group aquabike classes for an immersive and stimulating experience.

Each 45-minute session is supervised by motivating coaches who encourage you to give your best. Accessible to all levels, Aqua by welcomes everyone for a session in the water. After the effort, relax in our sauna or hammam, perfect for post-workout relaxation.

Want to try aquabike? Join us in Paris (Bastille, Charonne, Réaumur) or Boulogne! Reserve your place and dive into the aquatic adventure! 💦