Have you heard of aquasculpting without really knowing what it is? Are you looking for an effective physical activity that is gentle on your joints? You've come to the right place.
Aquasculpt is an aquatic discipline that combines muscle toning and cardio in the water. Accessible to everyone, it delivers visible results for your figure while taking care of your body. In this article, you will learn all about it: the benefits, the exercises, the ideal frequency and what it is really like for weight loss.
What is aquasculpt?
Aquasculpt is a form of aqua aerobics specialised in muscle strengthening and toning. Unlike a traditional swimming session, it structures movements to target specific muscle groups: arms, shoulders, abdominals, legs, and glutes.
The natural resistance of water, 12 times greater than that of air, amplifies every movement without putting stress on the joints. This is what makes aquasculpt both intense and gentle on the body.
Aquasculpt vs aquagym: the real differences
These two water sports look similar on the surface, but their objectives are different:
Aquasculpt | Water aerobics | |
Main objective | Muscle strengthening and toning | General physical condition |
Intensity | High, targeted by muscle group | Moderate, global |
Accessories | Dumbbells, resistance bands, pool noodles | Chips, sharing platters |
Target audience | All levels, sculpture focus | All levels, wellbeing cardio |
Results | Slimmer figure, toned muscles | Stamina, flexibility |
The benefits of aquasculpt
Aquasculpt is one of the rare disciplines that combines muscle strengthening, cardio and mental wellbeing. Here are its main benefits.
Strength training: how water amplifies the effort
In water, every movement encounters resistance in all directions. Unlike land-based exercises where resistance is often unidirectional, water works your muscles in both directions: back and forth.
Result: you engage more muscle fibres for the same movement. The arms, shoulders, abdominals, back, legs and glutes are all involved. It is a full-body workout without having to change machines.
A low-impact cardio workout
The buoyancy of water reduces your apparent weight by around 90%. In practical terms, a person weighing 70 kg weighs only 7 kg in water. The impact on the knees, hips and ankles is virtually zero.
This is excellent news for people suffering from osteoarthritis, tendinitis, or getting back into sports after a long break. The effort is real, but the body is protected.
Mental wellbeing and stress management
The aquatic environment has a recognised calming effect. Immersion in warm water reduces muscle tension, slows the heart rate and promotes the release of endorphins.
After an aquasculpt session, most participants describe a feeling of lightness and deep relaxation. A doubly beneficial effect: you work your body while freeing your mind.
Aquasculpt and weight loss: does it really work?
This is the most frequently asked question. The short answer: yes, aquasculpt contributes to weight loss.
Water is a thermally demanding environment. Your body expends energy not only to move, but also to maintain its temperature. A one-hour aquasculpt session burns between 300 and 500 calories depending on the intensity and your body weight.
Muscle strengthening increases your muscle mass in the long term. And more developed muscles mean a higher basal metabolic rate, which means more calories burned even at rest.
For visible results on the silhouette, allow for 2 to 3 sessions a week over 6 to 8 weeks. Aquasculpt slims the figure, reduces cellulite thanks to the massaging effect of the water, and tones targeted areas.
Note the Aquasculpt is an excellent tool for sculpting your body, but the results also depend on your diet.
Who is aquasculpt for?
The Aquasculpt really suits everyone. Here is who it is particularly recommended for.
Beginners and people who aren't very sporty. Aquasculpt is ideal for gently getting back into physical activity. The intensity adjusts naturally according to the speed of movement. You do not need to know how to swim.
Overweight people. The buoyancy of the water reduces stress on the joints and allows for an intense workout without the risk of injury. It is often one of the first activities recommended in a fitness programme.
Older people. After 60, aquasculpt helps maintain good muscle mass, joint mobility and balance, without stressing the body.
People in rehabilitation. After an injury or surgery, water allows you to resume muscle work while limiting strain. Consult your doctor or physiotherapist before starting.
Pregnant women (subject to medical approval). Aquasculpt can help maintain muscle tone, reduce back pain and relieve the feeling of heavy legs during pregnancy.
How does an aquasculpt session work?
A session generally lasts 45 to 60 minutes in a pool 1.2 to 1.5 metres deep, with the water heated to 29–30°C.
The standard structure:
- Warm-up (10 min) aquawalking, joint mobilisation, dynamic stretches
- Main body of the session (30-40 min) upper body, lower body and abdominal exercises, with interspersed cardio sequences
- Wind-down (5-10 mins) static stretching, breathing exercises
What you’ll need:
- Comfortable swimsuit
- Swimming cap
- Water dumbbells (provided at the studio)
- Mousse chips (provided in the studio)
- Resistance bands (provided in studio)
All the equipment is provided at the studio. You don’t need to buy anything to get started.
Essential exercises
Upper body: arms, shoulders and back
Side raises with water dumbbells. Standing in the water, raise your arms straight out to the sides to shoulder height, then lower them again. The resistance works on both the upward and downward movement. 12 to 15 repetitions.
Water butterfly. Standing with your knees slightly bent, reach your arms back whilst keeping your elbows relaxed, then bring them back towards you. Excellent for the back and chest. 12 to 15 repetitions.
Prints with frittage. Hold a dumbbell in both hands in front of you and pull it towards your chest by bending your elbows, then push it forwards. 12 to 15 repetitions.
Abs and core strength
Hanging leg raises. Hold onto the edge of the pool or use a pool noodle to keep yourself upright. Lift both legs straight out in front of you, then lower them back down without touching the bottom. 10 to 12 repetitions.
Trunk twists. Standing in the water with your arms stretched out in front of you, slowly twist your torso from left to right. The water offers resistance with each twist, intensifying the workout for your obliques. 20 twists (10 on each side).
Lower body: legs and glutes
Aquatic slots. Take a big step forwards, then bend both knees to lower your body. Pushing yourself back up engages your quadriceps and glutes against the resistance of the water. 10 to 12 repetitions per leg.
Leg extensions. Standing up, lift one leg backwards whilst tightening your glutes, then bring it back. The resistance in both directions doubles the effectiveness. 12 to 15 repetitions per leg.
Squats with a French fry. Hold a noodle submerged in front of you to add resistance during the descent. 15 to 20 repetitions.
Cardio sessions
Water sprints. Run on the spot at full speed for 30 seconds, then walk for 30 seconds. Repeat 5 to 8 times.
Water jumping jacks. Jump with your feet apart whilst raising your arms, then bring them back down. The water cushions the impact whilst offering resistance to your movements. 15 to 20 repetitions.
Aquatic running with high knees. Run on the spot, lifting your knees as high as possible for 1 minute. Great for cardio and your hip flexors.
How often should you do Aquasculpt?
The ideal frequency depends on your objective:
- General care and wellbeing : Just one session a week is enough to feel the physical and mental benefits
- Toning and firming 2 sessions a week enable visible results to be seen in 6 to 8 weeks
- Weight loss 3 sessions per week, combined with a balanced diet, optimise calorie expenditure
Aquasculpt is easily practiced as a complement to other activities such as yoga, walking or cycling. The low impact makes it an ideal discipline for active recovery days.
To begin with, start with 1 session per week and increase gradually depending on your recovery.
FAQ: the most frequently asked questions about aquasculpt
Does aquasculpt help you lose weight?
Aquasculpt helps with weight loss, but it is not a slimming programme on its own. A session burns between 300 and 500 calories. Practised 2 to 3 times a week alongside a suitable diet, it helps to tone the figure and reduce cellulite thanks to the massaging effect of the water.
Is aquasculpt suitable for beginners?
Yes, absolutely. In fact, it is one of the most accessible water sports. The intensity adjusts naturally depending on the speed of execution and the equipment used. It is not necessary to know how to swim: the sessions take place standing in water no deeper than 1.5m.
Is aquasculpt good for the back?
Yes, provided you work with good posture. Aquasculpt strengthens the back muscles, deep core muscles and abdominals, which form the spine's natural muscular corset. Water allows you to work out without compressing the spine. Consult your doctor in the event of a specific medical condition.
What equipment is needed for an aquasculpt session?
In a studio, you only need a swimming costume and a hat. Equipment (water dumbbells, noodles, resistance bands) is provided on site. If you are practising in a municipal pool, basic accessories are available from major sports retailers starting from 15 to 30 euros.
Stay in the bath with Aqua By
Have you never tried aquabike? Aqua by is the perfect place to discover this activity in a new light!
Our 45-minute sessions offer a true sporting experience, combining escape and relaxation thanks to the benefits of water. Group classes are led by dynamic and attentive coaches, guaranteeing fun for everyone!
At Aqua by, everyone is welcome. Whether you are sporty or not, our sessions are suitable for all levels. In addition, sauna and hammam await you for total relaxation.
Tempted? Book your aquabike session and dive into Aqua by! Our studios in Paris (Réaumur, Bastille, Charonne) are waiting for you. You can also do aquabike at’Aqua biking in a swimming pool in Boulogne at Aqua by!
