{"id":3905,"date":"2019-05-10T10:01:38","date_gmt":"2019-05-10T08:01:38","guid":{"rendered":"https:\/\/aqua-by.com\/?p=3905"},"modified":"2023-11-15T14:45:51","modified_gmt":"2023-11-15T13:45:51","slug":"top-3-best-aquagym-exercises","status":"publish","type":"post","link":"https:\/\/aqua-by.com\/en\/top-3-best-aquagym-exercises\/","title":{"rendered":"Aquagym exercises: our 10 favorites for gently strengthening your body"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3905\" class=\"elementor elementor-3905\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4eba6935 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4eba6935\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-35f5e4e5\" data-id=\"35f5e4e5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2058e75d elementor-widget elementor-widget-text-editor\" data-id=\"2058e75d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Not a fan of group aquagym classes? Do not panic ! There is a lot <\/span><b>exercises<\/b><span style=\"font-weight: 400;\"> that you can do anything <\/span><b>alone<\/b><span style=\"font-weight: 400;\"> at the swimming pool.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Butterfly, leg raises, lunges, etc. Whether for the <\/span><b>upper body<\/b><span style=\"font-weight: 400;\"> as for the <\/span><b>lower body<\/b><span style=\"font-weight: 400;\">, you have plenty to do. In addition, there is something for all tastes and for all ages.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">So, if you are looking for <\/span><b>aquagym exercises<\/b><span style=\"font-weight: 400;\"> to do at the swimming pool, you are in the right place! We have put together a <\/span><b>list<\/b><span style=\"font-weight: 400;\"> of our favorite moves! Here we go, let&#039;s watch it together!<\/span><\/p><p>\u00a0<\/p><h2><b>The benefits of aquagym exercises<\/b><\/h2><p><span style=\"font-weight: 400;\">Aquagym is a very good sport to strengthen your muscles <\/span><b>without shocks<\/b><span style=\"font-weight: 400;\">. The reason is simple, water makes you <\/span><b>float<\/b><span style=\"font-weight: 400;\">. Your bones, joints and muscles are therefore relieved, because you feel less of the weight of your body.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">In the water, the <\/span><b>resistance<\/b><span style=\"font-weight: 400;\"> is stronger than that exerted by the air. Who says more resistance, therefore says more <\/span><b>of effort<\/b><span style=\"font-weight: 400;\"> for your muscles. This is why many swimmers have slender and muscular figures.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">And that&#039;s precisely the whole point of aquagym exercises: to work your <\/span><b>muscles<\/b><span style=\"font-weight: 400;\"> thanks to the <\/span><b>water resistance<\/b><span style=\"font-weight: 400;\">. But it\u2019s not just good for your muscles! It\u2019s good for your overall health.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">In addition to helping you burn <\/span><b>calories<\/b><span style=\"font-weight: 400;\">, to improve your <\/span><b>blood circulation<\/b><span style=\"font-weight: 400;\"> and request your <\/span><b>heart<\/b><span style=\"font-weight: 400;\">, aquagym movements will also improve your:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endurance<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etc.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Aquatic fitness doesn&#039;t stop at these benefits alone. This is why we wrote you an article on<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/aqua-by.com\/en\/what-are-the-benefits-of-water-aerobics-for-your-body\/\" target=\"_blank\" rel=\"noopener\"><b>benefits of aquagym<\/b><\/a><\/span><span style=\"font-weight: 400;\"> ! So if you want to know everything, we invite you to take a quick look.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">In the meantime, it\u2019s time to get to the heart of the matter: the <\/span><b>aquagym exercises<\/b><span style=\"font-weight: 400;\"> ! We have prepared you <\/span><b>10 movements<\/b><span style=\"font-weight: 400;\"> to try to work the upper body and lower body.<\/span><\/p><p>\u00a0<\/p><h2><b>Aquagym exercises to strengthen the upper body<\/b><\/h2><h3><b>1. Pumps<\/b><\/h3><p><span style=\"font-weight: 400;\">Make <\/span><b>pumps in water<\/b><span style=\"font-weight: 400;\">, it&#039;s not the same as doing push-ups on the floor. Here&#039;s how you should go about it:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the edge of the pool<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should reach waist level or a little higher.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbows should align horizontally with your shoulders<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your legs are stretched and you touch the bottom of the pool<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a slight push on your legs as if to jump<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When your body starts to come out of the water, push up on your hands<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms until your waist is out of the water and your elbows are almost locked<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then, lower yourself by bending your elbows and return to the basic position<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">You can do this water aerobics exercise for approximately <\/span><b>30 seconds<\/b><span style=\"font-weight: 400;\">. If you feel like it&#039;s too hard, go down to 20 seconds. And if that&#039;s too easy, go up to 40 seconds. And for the number of <\/span><b>series<\/b><span style=\"font-weight: 400;\">, make it <\/span><b>between 3 and 5<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Aquatic pumps will mainly work on your <\/span><b>triceps<\/b><span style=\"font-weight: 400;\">, your <\/span><b>shoulders<\/b><span style=\"font-weight: 400;\">, your <\/span><b>pectorals<\/b><span style=\"font-weight: 400;\"> and lightly your upper back. Ideal for toning your upper body and gaining strength!<\/span><\/p><p>\u00a0<\/p><h3><b>2. The twist<\/b><\/h3><p><span style=\"font-weight: 400;\">To perform this exercise which will strengthen your <\/span><b>abs<\/b><span style=\"font-weight: 400;\"> (especially your obliques), this is how you should do it:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should come up to about your chest.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your feet hip width apart<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms out to the side<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your torso from right to left (a bit like a top) while keeping your pelvis fixed<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow the movement with your arms and your gaze<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">If you want <\/span><b>toughen<\/b><span style=\"font-weight: 400;\"> A little things, you can also get into a lunge position. Bend your legs a little, like this, your <\/span><b>arm<\/b><span style=\"font-weight: 400;\"> are <\/span><b>under water<\/b><span style=\"font-weight: 400;\">. You will therefore have more <\/span><b>resistance<\/b><span style=\"font-weight: 400;\"> at arm level!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">You can do this movement for <\/span><b>40 seconds<\/b><span style=\"font-weight: 400;\">. And as for push-ups, increase or decrease the working time according to your feelings!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">In addition to working on your <\/span><b>obliques<\/b><span style=\"font-weight: 400;\">, this movement will also help you relax your <\/span><b>column<\/b><span style=\"font-weight: 400;\"> and gain mobility at the level of <\/span><b>lower back<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><h3><b>3. The starfish<\/b><\/h3><p><span style=\"font-weight: 400;\">You have probably already done <\/span><b>the starfish<\/b><span style=\"font-weight: 400;\"> at the beach or at the swimming pool\u2026 This time, you are going to do it, but with the aim of working on your <\/span><b>abs<\/b><span style=\"font-weight: 400;\"> and your <\/span><b>glutes<\/b><span style=\"font-weight: 400;\">. For that :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let yourself float horizontally in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grow while staying relaxed<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your legs and arms to make a starfish<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your head should be aligned with your spine<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look towards the ceiling and keep your chin above the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs and glutes tightly to keep your pelvis on the surface<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position while remaining covered<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">If you feel it&#039;s too easy, you can <\/span><b>Spice up<\/b><span style=\"font-weight: 400;\"> exercise. Bring your arms against your body and your legs between them. Your starfish therefore transforms into <\/span><b>plank<\/b><span style=\"font-weight: 400;\"> and becomes harder to hold!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">To really feel your abs and glutes working, do several sets of <\/span><b>30 seconds to 2 minutes<\/b><span style=\"font-weight: 400;\">, or even more if you can do it.<\/span><\/p><p>\u00a0<\/p><h3><b>4. The butterfly<\/b><\/h3><p><span style=\"font-weight: 400;\">Not to be confused with butterfly swimming, this exercise will target your <\/span><b>pectorals<\/b><span style=\"font-weight: 400;\">, your <\/span><b>shoulders<\/b><span style=\"font-weight: 400;\"> and your <\/span><b>back<\/b><span style=\"font-weight: 400;\">. To achieve it, here is how to do it:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should reach at least chest level<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your feet are touching the bottom and your legs are bent<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When bending your legs, your shoulders should be under the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms out in front of you horizontally<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs well to be stable<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your arms backwards as if to form a T<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then bring them back in front of you while keeping them tense<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of putting your hands together, you will cross your arms<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then send your arms back again<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If necessary, get into a lunge position to be more stable<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">The faster you do movements, the harder the exercise will be! And for more <\/span><b>resistance<\/b><span style=\"font-weight: 400;\">, you can <\/span><b>open<\/b><span style=\"font-weight: 400;\"> your <\/span><b>palms of the hand<\/b><span style=\"font-weight: 400;\"> instead of them looking at the ground.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">The butterfly will also solicit your <\/span><b>abdominal strap<\/b><span style=\"font-weight: 400;\"> since you will have to resist to remain stable. So it&#039;s a very good exercise for the upper body.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">We advise you to do <\/span><b>30 seconds<\/b><span style=\"font-weight: 400;\"> then rest a little before heading back to <\/span><b>3 or 4<\/b><span style=\"font-weight: 400;\"> others <\/span><b>series<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Now that we&#039;ve seen how to work the upper body, it&#039;s time to tackle the <\/span><b>lower body<\/b><span style=\"font-weight: 400;\"> !<\/span><\/p><p>\u00a0<\/p><h2><b>Aquagym exercises to work the lower body<\/b><\/h2><h3><b>5. The bike<\/b><\/h3><p><span style=\"font-weight: 400;\">So no, for this exercise you are not going to be on a bike, but you are going to pretend that you are. For that :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back to the edge of the pool<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms along the edge if you want<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a chair position<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your legs are bent at 90\u00b0 and at the level of your pelvis<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then you just have to pedal like on a bike<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make circular movements with your legs<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">You can <\/span><b>vary<\/b><span style=\"font-weight: 400;\"> exercise by changing <\/span><b>sense<\/b><span style=\"font-weight: 400;\">, of <\/span><b>pace<\/b><span style=\"font-weight: 400;\"> and spreading your legs. You can even do it within yourself <\/span><b>moving<\/b><span style=\"font-weight: 400;\"> in the water using your hands.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">You can also cycle by putting yourself <\/span><b>seated<\/b><span style=\"font-weight: 400;\"> on <\/span><b>the scale<\/b><span style=\"font-weight: 400;\"> of the swimming pool. It will be a little more comfortable than against the edge of the pool.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Could you do <\/span><b>40 seconds to 1 minute<\/b><span style=\"font-weight: 400;\"> work before taking a short break to continue <\/span><b>2 to 3 sets<\/b><span style=\"font-weight: 400;\"> in total.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">This aquagym exercise will help you tone your <\/span><b>thighs<\/b><span style=\"font-weight: 400;\">, your <\/span><b>glutes<\/b><span style=\"font-weight: 400;\"> and a little your <\/span><b>abs<\/b><span style=\"font-weight: 400;\">. In addition, with the pedaling movement, the water will offer you a <\/span><b>anti-cellulite massage<\/b><span style=\"font-weight: 400;\"> ! A bit as if you were doing<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/aqua-by.com\/en\/aquabike-benefits\/\" target=\"_blank\" rel=\"noopener\"><b>aquabike<\/b><\/a><\/span><span style=\"font-weight: 400;\"> finally.<\/span><\/p><p>\u00a0<\/p><h3><b>6. Leg kicks<\/b><\/h3><p><span style=\"font-weight: 400;\">A classic swimming exercise, leg kicks are great for strengthening your <\/span><b>legs<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>lower back<\/b><span style=\"font-weight: 400;\">. To make them, it&#039;s very easy:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let yourself float horizontally in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your arms and legs are tense<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All you have to do is kick your legs like swimming<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on the movement so that it is as smooth as possible<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">For this exercise, you can do leg kicks against the <\/span><b>poolside<\/b><span style=\"font-weight: 400;\"> leaning on it with outstretched arms. Or alternatively, you can simply do it by <\/span><b>swimming<\/b><span style=\"font-weight: 400;\"> with your arms outstretched in front of you. On the back as well as on the stomach for that matter.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Could you do <\/span><b>30 seconds<\/b><span style=\"font-weight: 400;\"> beats at speed <\/span><b>normal<\/b><span style=\"font-weight: 400;\">, followed by <\/span><b>10 seconds fast<\/b><span style=\"font-weight: 400;\">. Make approximately <\/span><b>4 to 5 sets<\/b><span style=\"font-weight: 400;\"> to really feel your legs working.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Kicking will not only strengthen your lower body muscles, but will also improve your <\/span><b>endurance<\/b><span style=\"font-weight: 400;\">. And if you also have good technique, you will perfect your swimming!<\/span><\/p><p>\u00a0<\/p><h3><b>7. Leg raises<\/b><\/h3><p><span style=\"font-weight: 400;\">To do this aquagym exercise which works the outer part of your <\/span><b>thighs<\/b><span style=\"font-weight: 400;\">, here&#039;s how you should go about it:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water must reach you at least at the level of the pool<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your legs shoulder width apart<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hands on your hips<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one leg as high as you can<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then bring that leg back and alternate with the other leg<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To be more stable, you can also hold on to the edge<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">And if you want to vary the exercise, you can raise your leg in front of you, behind you or even make circles.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">With leg raises, the goal is to move your upper body as little as possible. Avoid bending or arching. Try to stay <\/span><b>sheathed<\/b><span style=\"font-weight: 400;\"> to have your back straight and be <\/span><b>stable<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">You can do between <\/span><b>15 and 30 movements<\/b><span style=\"font-weight: 400;\"> per leg according to your feelings. Take a few seconds of rest once you&#039;ve done each leg. Repeat the exercise <\/span><b>3 to 4 times<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Above all, you will strengthen the <\/span><b>abductors<\/b><span style=\"font-weight: 400;\">, muscles that allow you to spread your thighs. But you will also request the <\/span><b>glutes<\/b><span style=\"font-weight: 400;\"> and your <\/span><b>abdominal strap<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><h3><b>8. Lunges<\/b><\/h3><p><span style=\"font-weight: 400;\">Lunges are excellent for working your <\/span><b>thighs<\/b><span style=\"font-weight: 400;\"> and your <\/span><b>glutes<\/b><span style=\"font-weight: 400;\">, in and out of the water. To perform this aquagym exercise, here is how to do it:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should come up to about your waist.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your legs shoulder width apart<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your hips<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step forward by bending your knee 90\u00b0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your leg that is not moving will naturally bend into a lunge<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your front leg towards you to the starting position<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do the same movement with the other leg<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">To vary the exercise, you can take a step towards <\/span><b>the back<\/b><span style=\"font-weight: 400;\"> rather than towards <\/span><b>the front<\/b><span style=\"font-weight: 400;\">. You can also do the lunges by <\/span><b>moving forward<\/b><span style=\"font-weight: 400;\"> in water or <\/span><b>jumping<\/b><span style=\"font-weight: 400;\"> to make the movement more challenging.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">The more your <\/span><b>not<\/b><span style=\"font-weight: 400;\"> will be <\/span><b>big<\/b><span style=\"font-weight: 400;\">, the more you will request the <\/span><b>glutes<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>hamstrings<\/b><span style=\"font-weight: 400;\"> (back of thighs). Whereas, the more your <\/span><b>not<\/b><span style=\"font-weight: 400;\"> will be <\/span><b>small<\/b><span style=\"font-weight: 400;\">, the more you will work the <\/span><b>quadriceps<\/b><span style=\"font-weight: 400;\"> (front of thighs).<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Make approximately between <\/span><b>20 and 30 slots<\/b><span style=\"font-weight: 400;\"> in total (so 10 to 15 per leg) before taking a little rest. Complete this exercise <\/span><b>2 to 3 times<\/b><span style=\"font-weight: 400;\"> to properly exercise the lower body.<\/span><\/p><p>\u00a0<\/p><h3><b>9. Kicks<\/b><\/h3><p><span style=\"font-weight: 400;\">This exercise is a bit like shooting a ball, but in water... To do it, here&#039;s how to do it:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should be up to your waist<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your legs shoulder-width apart and bend your knees a little<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hands on your hips<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs well to be toned<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly raise the knee of one leg to make a right angle<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then straighten your leg to kick into the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the leg back and do the same movement with the other leg<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also do several repetitions with the same leg and change<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">To vary the movement a little, you can do it with both legs at the same time by jumping into the water or holding on to the edge of the pool.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Make approximately <\/span><b>30 to 40 seconds<\/b><span style=\"font-weight: 400;\"> with a rhythm <\/span><b>normal<\/b><span style=\"font-weight: 400;\">, Then <\/span><b>10 seconds<\/b><span style=\"font-weight: 400;\"> most <\/span><b>quickly<\/b><span style=\"font-weight: 400;\"> possible. Take a short break and continue the exercise <\/span><b>3 to 4 times<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">This aquagym exercise is great for toning your <\/span><b>quadriceps<\/b><span style=\"font-weight: 400;\">, your <\/span><b>hamstrings<\/b><span style=\"font-weight: 400;\"> and also a little of your <\/span><b>calves<\/b><span style=\"font-weight: 400;\">. And you will even have a little <\/span><b>anti-cellulite massage<\/b><span style=\"font-weight: 400;\"> offered by water. Isn&#039;t that beautiful?<\/span><\/p><p>\u00a0<\/p><h3><b>10. Heels-butts<\/b><\/h3><p><span style=\"font-weight: 400;\">You&#039;ve probably already done heels and butts when you were younger in sports class. Well for aquagym, the principle is the same:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should be at least waist deep<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms alongside your body<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your heels to your buttocks by bending your knee and running in place<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate each leg as if you were running<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this exercise in place or moving forward and backward in the water<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">There exists a <\/span><b>variant<\/b><span style=\"font-weight: 400;\">, THE <\/span><b>kickback<\/b><span style=\"font-weight: 400;\">. You stay in place and instead of bending your knee, you will keep your <\/span><b>leg outstretched<\/b><span style=\"font-weight: 400;\"> for more resistance. You send your leg backwards as if to lift it out of the water.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Could you do <\/span><b>30 seconds to 1 minute<\/b><span style=\"font-weight: 400;\"> heels-buttocks in place or while moving, as you prefer. Take a few seconds of rest and continue. In total you can do <\/span><b>between 4 and 5 sets<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">This aquagym exercise will strengthen your <\/span><b>thighs<\/b><span style=\"font-weight: 400;\"> (hamstrings and quadriceps). But it will also do <\/span><b>to go up<\/b><span style=\"font-weight: 400;\"> a little your <\/span><b>heartbeat<\/b><span style=\"font-weight: 400;\">. So perfect for working the heart!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">OK, so far we&#039;ve seen 10 simple exercises to do alone at the pool. But you can add a little more <\/span><b>challenge<\/b><span style=\"font-weight: 400;\"> and of <\/span><b>resistance<\/b><span style=\"font-weight: 400;\"> using a few <\/span><b>accessories<\/b><span style=\"font-weight: 400;\"> !<\/span><\/p><p>\u00a0<\/p><h2><b>Aquagym exercises with equipment<\/b><\/h2><p><span style=\"font-weight: 400;\">The advantage of using equipment for your aquagym exercises is that you will <\/span><b>work even more<\/b><span style=\"font-weight: 400;\"> your muscles. For what ? Well because there will be more resistance and difficulty.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">To spice up your aquagym exercises, you can use accessories like:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A French fry<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbells<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A swimming board<\/span><\/li><\/ul><p>\u00a0<\/p><h3><b>Aquagym with fries<\/b><\/h3><p><span style=\"font-weight: 400;\">You can use foam fries as a <\/span><b>support<\/b><span style=\"font-weight: 400;\"> or for <\/span><b>add resistance<\/b><span style=\"font-weight: 400;\"> in water. You can do exercises like rowing, twist, etc.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Here is an example of an aquagym exercise to work the abs with a fry:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a fry under each arm<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a sitting position<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees toward your chest, keeping a 90\u00b0 angle.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then straighten your legs again and start again<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">For more of a challenge, keep your legs straight and bring your feet to the surface and toward you.<\/span><\/p><p>\u00a0<\/p><h3><b>Aquagym with dumbbells<\/b><\/h3><p><span style=\"font-weight: 400;\">To add <\/span><b>resistance<\/b><span style=\"font-weight: 400;\"> in the water, there is nothing better than dumbbells! You will be able to work the muscles of the <\/span><b>upper body<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">With some <\/span><b>foam dumbbells<\/b><span style=\"font-weight: 400;\"> or in <\/span><b>plastic<\/b><span style=\"font-weight: 400;\">, you can do exercises like shoulder raises, back rows, etc.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Here is an idea for an exercise with dumbbells to tone your arms and shoulders:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should be around your shoulders.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The dumbbells are in your hands alongside your hips<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbow to raise the dumbbells to your shoulders<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then do an extension to bring them back down<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate upward and downward movements<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can do both arms at the same time or one after the other<\/span><\/li><\/ul><p>\u00a0<\/p><h3><b>Aquagym with a swimming board<\/b><\/h3><p><span style=\"font-weight: 400;\">You can use a swimming board to <\/span><b>intensify<\/b><span style=\"font-weight: 400;\"> work <\/span><b>in water<\/b><span style=\"font-weight: 400;\">. You can also use it for yourself <\/span><b>stabilize on the surface<\/b><span style=\"font-weight: 400;\"> for certain exercises.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">The swimming board can, for example, help you with kicks or upper body exercises.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Here is an example of an aquagym exercise with a board to tone your arms, shoulders and back:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up in the water<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The water should reach at least your shoulders<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your legs a little<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your shoulders and arms are underwater<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the plank on each side and extend your arms out in front of you<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the board towards your chest, keeping your elbows at your sides<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement by straightening your arms and bringing them back<\/span><\/li><\/ul><p>\u00a0<\/p><h2><b>Conclusion<\/b><\/h2><p><span style=\"font-weight: 400;\">There is <\/span><b>lots of aquagym exercises<\/b><span style=\"font-weight: 400;\"> which will help you tone your muscles. Whether for the <\/span><b>upper body<\/b><span style=\"font-weight: 400;\"> (twist, butterfly, etc.), or the <\/span><b>lower body<\/b><span style=\"font-weight: 400;\"> (lunges, leg lifts, etc.), you have the choice!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">With a <\/span><b>good Alimentation<\/b><span style=\"font-weight: 400;\"> and a good <\/span><b>recovery<\/b><span style=\"font-weight: 400;\">, you will easily and quickly see <\/span><b>results<\/b><span style=\"font-weight: 400;\"> ! Anyway, there is no secret, to refine your figure you must be <\/span><b>regular<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><h2><b>What if you took up aquabiking?<\/b><\/h2><p><b>Aquagym<\/b><span style=\"font-weight: 400;\"> is an activity that requires your <\/span><b>muscles gently<\/b><span style=\"font-weight: 400;\"> and without aches. But this is also the case with <\/span><b>aquabike<\/b><span style=\"font-weight: 400;\"> ! So, if you want to change a little, come and try aquabiking at Aqua by!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">At the house of <\/span><b>Aqua by<\/b><span style=\"font-weight: 400;\">, we invite you to discover aquacycling from a new angle. You will experience a real <\/span><b>moment of escape<\/b><span style=\"font-weight: 400;\"> and of <\/span><b>relaxation<\/b><span style=\"font-weight: 400;\"> thanks to the benefits of water.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Our <\/span><b>sessions<\/b><span style=\"font-weight: 400;\"> are <\/span><b>complete<\/b><span style=\"font-weight: 400;\">, arms, abs, glutes, thighs, nothing is forgotten. And to make it fun, we have lots of <\/span><b>varied sessions<\/b><span style=\"font-weight: 400;\"> (aquacross, aquapalming, etc.)!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Of course, a <\/span><b>coach<\/b><span style=\"font-weight: 400;\"> accompanies you in each of your lessons. Motivating and listening to you, they are there to <\/span><b>help you<\/b><span style=\"font-weight: 400;\"> to give everything while having fun.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">At the house of <\/span><b>Aqua by<\/b><span style=\"font-weight: 400;\">, everyone in their place. It is not<\/span> <span style=\"font-weight: 400;\">no question of level! THE <\/span><b>sessions<\/b><span style=\"font-weight: 400;\"> are <\/span><b>accessible to everyone<\/b><span style=\"font-weight: 400;\">, whether you have already done aquabiking or not.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">To enhance everything, <\/span><b>sauna<\/b><span style=\"font-weight: 400;\"> And <\/span><b>hammam<\/b><span style=\"font-weight: 400;\"> await you at the end of the session. Nothing better to end your course with a moment of <\/span><b>well-being<\/b><span style=\"font-weight: 400;\">\u2026<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">So, if the Aqua by adventure makes you want it,<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/aqua-by.com\/en\/book-your-session\/\" target=\"_blank\" rel=\"noopener\"><b>book your aquabike session<\/b><\/a><\/span><span style=\"font-weight: 400;\"> and come and take the plunge!<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Our <\/span><b>4 studios<\/b><span style=\"font-weight: 400;\"> located at <\/span><b>Paris<\/b><span style=\"font-weight: 400;\"> (Charonne, R\u00e9aumur, Bastille) and <\/span><b>Boulogne<\/b><span style=\"font-weight: 400;\"> are ready to welcome you for a real <\/span><b>sporting experience.<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c249b9 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"0c249b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/aqua-by.com\/en\/the-concept\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">I DISCOVER AQUA BY<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Vous n\u2019\u00eates pas fan des cours collectifs d\u2019aquagym ? Pas de panique ! Il y a plein d\u2019exercices que vous pouvez faire toute seule \u00e0 la piscine. \u00a0 Butterfly, relev\u00e9 de jambes, fentes, etc. Que ce soit pour le haut du corps comme pour le bas du corps, vous avez de quoi faire. En plus, [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":25140,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6226,6228],"tags":[],"class_list":["post-3905","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-fitness-aquatique","category-exercices-aquatiques"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercices aquagym : nos 10 pr\u00e9f\u00e9r\u00e9s pour se renforcer en douceur<\/title>\n<meta name=\"description\" content=\"Vous cherchez des exercices d&#039;aquagym \u00e0 faire \u00e0 la piscine ? 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