Looking for a gentle, effective way to tone your body? Water aerobics with a plank offers an ideal solution, combining water resistance and targeted movements. This article explains how to use a plank to strengthen your muscles and improve your fitness.
Introduction to HIIT during menstruation
In this method, you'll discover simple and advanced exercises, breathing techniques and creative variations to diversify your sessions. The aim is to maximise your results while avoiding injury.
Definition of HIIT (High-Intensity Interval Training)
HIIT, or high-intensity interval training, is a training method that alternates periods of very intense effort with short periods of recovery. This type of training is particularly popular for its effectiveness: in just 20 to 30 minutes, you can burn a maximum number of calories, improve your endurance and strengthen your muscles. The main idea behind HIIT is intensity. You give it your all for a few seconds, then recover, and so on.
The effects of menstruation on physical performance
During your period, hormonal fluctuations can affect your energy and motivation. This is normal! Some people experience symptoms such as cramps, fatigue or headaches, which can make training more difficult. But that doesn't mean you have to give up. With a few adjustments, you can continue to enjoy the benefits of HIIT while respecting your body.
Preparing for an aquagym session with a board
Why prepare before an aquagym session with a board?
As with any workout, good preparation is essential to get the most out of your water aerobics session. Whether you're a beginner or an experienced exerciser, preparing your body and mind before entering the water not only helps to avoid injury, but also maximises the benefits of the exercise. Using a kickboard adds an extra element of balance and resistance, which can make training more effective and focused.
The importance of warming up
Before you start, it's vital to warm up to wake up your muscles and gradually increase your heart rate. You could start with simple movements in the water, such as squats or arm rotations. A warm-up lasting around 5 to 10 minutes is ideal to get the blood flowing and prepare your muscles for the movements you'll be doing with the board. Don't skip this stage, as it will also improve your flexibility and give you better control of your movements once you're in the water.
The necessary equipment
For a successful wakeboard aqua aerobics session, make sure you have the right equipment. As well as a kickboard, remember to wear a comfortable swimming costume suitable for exercise. If you practise regularly, investing in water shoes can also provide better support and limit the risk of slipping in the water. The board should be light enough to float on but still offer good resistance when you exercise. Test it before your session to make sure it suits your needs.
Basic exercises with the aquagym board
Why use an aquagym board?
The aquagym board is an essential accessory for intensifying your aquatic training sessions. It works on balance, muscular strength and resistance, while remaining gentle on the joints. The advantage of this tool is that it's suitable for all levels, whether you're a beginner or an advanced exerciser. The board helps to target specific areas of the body, including the upper body, trunk and legs, while working all the muscles in a balanced way.
Exercise 1: Leg kicks with plank
This classic exercise strengthens your legs and improves your cardiovascular endurance. Place the board in front of you, arms outstretched, and hold it at the surface of the water. Lie on your stomach and kick your legs quickly, keeping your body straight. Make sure you contract your abdominal muscles to maintain a stable position. Do sets of 30 seconds to 1 minute, adjusting the intensity according to your level.
Exercise 2: Water squats with plank
To work your thighs and buttocks, the water squat is a must. Hold the board in front of you at chest height, arms slightly bent. Keeping your back straight, lower yourself into the squat position, feet firmly planted on the ground. Use the resistance of the water to intensify the movement. Climb back up slowly, contracting your buttock muscles. This exercise not only strengthens the legs, but also the trunk, thanks to the effort required to stabilise the board.
Exercise 3: Plank pull
The plank pull-up strengthens the upper body, particularly the arms and shoulders. Standing in the water, hold the board underwater with both hands and pull it towards your chest, exerting pressure against the water. Return slowly to the starting position. This exercise not only works your arm muscles, but also your core stability.
Advanced exercises to tone the body
Why opt for advanced exercises with a plank?
Once you've mastered the basic plank exercises, it's time to move on to the next level. Advanced exercises tone your muscles in depth and improve your overall endurance. They require more coordination, balance and strength, making them perfect for those looking to step up their water aerobics routine. The water provides a natural resistance that strengthens every movement while remaining gentle on the joints, so you can push your body without risking injury.
Exercise 1: Dynamic abdominal plank
This exercise intensely targets the abdominal muscles while also working the back and shoulders. To do it, lie on your back, stomach down, with your hands resting on the board on the surface of the water. Contract your abdominal muscles and lift your legs off the bottom of the pool, keeping your body in a straight line. Hold this position for 20 to 30 seconds, then relax. This movement effectively strengthens your abdominal muscles and improves your balance.
Exercise 2: Jumping jacks underwater with a board
Aquatic jumping jack is ideal for toning your legs, arms and core. Standing in the water, hold the board in front of you with both hands and your arms outstretched. Jump up by spreading your legs apart while pushing the board underwater to create resistance. Return to the starting position by bringing your legs back and lifting the board to the surface. This exercise engages the whole body and improves your coordination and muscle strength.
Exercise 3: Trunk rotation with plank
To strengthen your obliques and improve the flexibility of your trunk, try trunk rotation. Hold the board in front of you with both hands, arms outstretched. While standing, slowly rotate your torso from side to side, keeping the board underwater to increase resistance. Repeat this rotation 10 to 15 times on each side. This exercise slims the waist, strengthens the back muscles and improves upper body mobility.
Combined exercise sequences
Why combine exercises with an aquagym board?
Combined exercise sequences are an excellent way of intensifying your aquagym session while diversifying your movements. By combining several exercises, you can work different muscle groups at the same time, giving you a harmonious workout for the whole body. Using the board increases the resistance of the water, making the movements more effective and the results quicker. The combined exercises also improve your coordination and overall endurance, while remaining fun and dynamic.
Sequence 1: Aquatic lunges with arm extension
This sequence combines a leg-strengthening movement with arm and shoulder work. Hold the board out in front of you, arms straight. Bend forward with one leg, keeping your back straight and lowering your body into the water. As you do the lunge, push the board forward under the water to add resistance. Return to the starting position, change legs and repeat. This sequence strengthens your legs, improves your balance and tones your arms at the same time.
Sequence 2: Squats with plank pull
This sequence combines intensive work on the thighs and buttocks with strengthening of the upper body. Hold the board underwater with both hands and your arms outstretched. Perform a classic squat, holding the board underwater to increase resistance. As you come up from the squat, pull the board towards you, bringing it towards your chest. This not only exercises your legs, but also your arms, shoulders and abdominal muscles. Repeat this sequence for 30 seconds to tone your whole body.
Sequence 3: Leg kicks with trunk rotations
For a sequence that engages both the lower and upper body, try this sequence. Lie on your stomach with your arms stretched out in front of you, holding the board at the surface of the water. Kick your legs rapidly while holding the board in place. Add a trunk rotation by slowly turning your torso from side to side. This sequence trains your abdominal muscles, obliques and legs at the same time, while improving your flexibility and endurance.
Breathing techniques and relaxation
Why is breathing essential in aquagym?
In aquagym, and particularly when using the kickboard, breathing plays a key role in performance and relaxation. Controlled breathing makes it easier to coordinate your movements and avoid unnecessary tension. When you synchronise your inhalations and exhalations with the exercises, you optimise muscle oxygenation, reduce fatigue and improve your endurance. In addition, deep breathing promotes relaxation and helps to calm the mind during exercise.
Technique 1: Diaphragmatic breathing
Diaphragmatic breathing, also known as abdominal breathing, is an effective method for calming the body and mind. Stand in the water, hold the board in front of you and close your eyes. Inhale slowly through your nose as you expand your belly, then exhale gently through your mouth as you release all the tension. Repeat this cycle for 5 to 10 minutes. This technique is ideal before starting a water aerobics session or between two exercises to restore a calmer heartbeat.
Technique 2: Breathing synchronised with movement
Another technique is to synchronise your breathing with your movements in the water. For example, when you kick your legs with the kickboard, inhale deeply before you start the movement and exhale gradually as you kick your legs. This synchronisation allows you to control your effort better and avoid running out of breath, especially during more intense exercise. It's a simple but effective way of maximising the benefits of your exercise.
Post-session relaxation: stretching and breathing
After a water aerobics session, it's essential to take a few minutes to relax and stretch your muscles. Using the board as a support, lie on your back in the water, arms relaxed, and let your body float. Close your eyes, breathe deeply and enjoy the sensation of lightness. Gentle stretching in the water combined with slow breathing will relieve muscle tension and end your session on a note of deep relaxation.
Tips for maximising profits
Vary your exercises to stimulate your muscles
One of the best ways of maximising the benefits of your aquagym sessions with a board is to vary the exercises. By changing your movements regularly, you prevent your body from getting used to a routine and you work different muscle groups. Alternate between cardio, muscle-strengthening and sheathing exercises for a complete workout. For example, combine leg kicks with water squats, or incorporate pulling movements to challenge your arms and back. The more you diversify, the more you'll optimise your muscle toning.
Adopting correct posture
Good posture is essential to avoid injury and maximise the effectiveness of your exercises. When using the plank, make sure you keep your back straight and engage your abdominal muscles to stabilise your core. Poor posture can reduce the impact of the exercise and work the muscles inefficiently. For exercises such as squats or water lunges, concentrate on the alignment of your spine and the position of your knees. Don't hesitate to adjust your position according to how you feel in the water.
Using water resistance to your advantage
Water offers natural resistance, making each movement more intense without damaging the joints. To maximise this resistance, push the board underwater during your exercises. For example, during pull-ups or squats, push the board in deeper to intensify the effort. The more resistance you add, the harder your muscles work and get stronger. You'll also burn more calories and increase the effectiveness of each session.
Active recovery between sets
To get the most out of your sessions, don't neglect periods of active recovery. Between each set of exercises, do some light movement, such as walking in the water or gentle kicking. This keeps your body moving, while promoting blood circulation and muscle recovery. What's more, it helps you to maintain a good rhythm throughout the session without losing energy.
Variations and creative exercises
Why introduce variations into your routine?
Introducing variations into your water aerobics routine will stimulate your body differently, avoid monotony and make each session more fun. By adapting certain exercises or creating new ones, you can work your muscles from different angles, improving balance, coordination and overall strength. What's more, the variations offer an extra challenge for experienced exercisers, while remaining accessible to beginners who want to progress.
Variation 1: Backstroke with alternating beats
This exercise is a creative variation on the classic kicks. Lie on your back with the board under your shoulders to keep you afloat. Your arms rest on the board and you perform alternating kicks with your legs, taking care to keep your abdominal muscles contracted to stabilise your trunk. This variation not only strengthens the legs, but also exercises the core muscles and improves balance in the water. For greater difficulty, try increasing the speed of the kicks.
Variation 2: Plank pull with trunk rotation
Add a trunk rotation to the classic plank pull to work your obliques even harder. From a standing position, hold the board in front of you with your arms outstretched. As you pull the board towards your chest underwater, simultaneously turn your torso to one side, then the other. This variation strengthens your arms, shoulders and abdominals, while working on core mobility. It's an ideal exercise for toning the waist and improving upper-body flexibility.
Variation 3: Board balanced on one leg
This variation is ideal for improving balance and coordination. Hold the board out in front of you, arms straight, and lift one leg behind you while maintaining a stable posture. Try to hold this balanced position for a few seconds, then switch legs. This movement strongly engages the core muscles, while strengthening the leg muscles and improving overall stability. You can increase the difficulty by adding arm movements to the plank.
Creative exercise: Water surfing
Add some fun to your sessions by trying to 'surf' with the board. Stand on the board (or kneel if you're just starting out) and try to maintain your balance while moving your arms or kicking your legs. This balancing act strengthens your core and legs while improving your agility and coordination in the water. It's a fun exercise that adds a creative dimension to your session while working your muscles intensely.
Specific benefits of aquagym with a board
In-depth muscle strengthening
One of the main advantages of water aerobics with a kickboard is that it strengthens the muscles in depth, without impacting on the joints. The natural resistance of the water multiplies the effort required for each movement, activating several muscle groups at once. Whether you're doing kicks, squats or pull-ups, each plank exercise targets the muscles of the arms, legs, core and shoulders in a balanced way. What's more, this form of training is gentle on the joints, reducing the risk of injury while optimising muscle toning.
Improved balance and coordination
Working with a board in aquagym requires you to maintain your balance and control every movement in an unstable environment. The instability of the water forces your body to use the stabilising muscles, particularly the abdominal and back muscles, to stay properly aligned. By regularly incorporating plank exercises, you improve not only your physical strength, but also your coordination and your ability to manage complex movements. This is particularly beneficial for people looking to improve their agility and posture.
Effective cardio and calorie burning
The plank is not limited to strengthening work; it can also be used to increase the intensity of your cardiovascular exercises. By adding fast-paced kicking or running movements with the kickboard, you put more strain on your cardio-respiratory system, burning more calories in less time. This unique combination of resistance and cardio makes water aerobics with a kickboard a complete method for improving your endurance while slimming your figure.
Reduced stress and improved well-being
Finally, wakeboard aqua aerobics has a relaxing and soothing effect. The water itself gives you a feeling of lightness and well-being, ideal for releasing tension after a stressful day. What's more, floating while working your whole body helps release endorphins, the happy hormones that help reduce stress and improve your mood. After a session, you'll feel a pleasant combination of muscular work and mental relaxation.
Conclusion
Water aerobics is an effective way of gently toning your body. Thanks to the resistance of the water and a variety of exercises, you'll strengthen your muscles, improve your balance and increase your endurance, without impacting on your joints.
Whether you're a beginner or an expert, incorporating variations and creative sequences makes each session stimulating. Don't forget breathing techniques and relaxation to maximise your results and well-being.
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