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Aquatic Pilates
By: Elizabeth Burg

In a previous article, a brief overview of the principles of Pilates training, the history of Joseph Pilates, and some suggestions on providing more intuitive cues for instruction at poolside were highlighted. As this popular form of core strengthening and stabilization exercise continues to permeate the fitness industry as a whole, we as aquatic instructors have more opportunities to bring these concepts to our participants in the water. Difficulties arise, however, if a strict translation from the land-based mat work exercise program is applied to the aquatic environment; most, if not all Pilates mat exercises are designed to challenge movements performed against the forces of gravity. With gravitational forces greatly reduced in the aquatic environment, how do we generate the opposition needed to mimic the effects of gravity? There are several techniques widely utilized in the standard shallow water exercise class that can be easily modified to achieve the goals of Pilates mat exercise.

In order to adapt the benefits of Pilates training for our pool participants, it is necessary to examine what makes the core stabilization exercises developed by Joseph Pilates so effective. Activating the primary muscles of the torso, then recruiting additional “supporting” muscles to stabilize the spine, shoulder girdle and pelvic bones, students are encouraged to synchronize a selected movement with their breathing. (In this way, Pilates is very similar to yoga, but differs from most yoga disciplines in that its regimented movements are done in tempo with the breath.) A strong core protects the spine and provides a stable and flexible anchor from which to balance and originate further movement. The arms and legs are thus considered “accessories” which serve to emphasize the tasks performed by the core muscles.

Once the core muscles are engaged, the breathing is incorporated into the movement, and the appropriate complimentary arm or leg activity initiated, participants may then begin to challenge themselves with longer lever movements, bi-lateral coordination, up-tempo rhythm, or a fuller range of motion. Sound familiar? These are some of the same principles applied to training in the aquatic environment, and are commonly referred to as the physical laws. Essentially, training in the water requires participants to stabilize at the core and then mobilize through the appendages for added difficulty. Using the physical laws, we can adapt our aquatic classes to be more challenging by incorporating longer levers (Law of Levers), opposing and assisting upper and lower body movements (Law of Action/Reaction), more frequent changes in direction, movement type, and the number of repetitions (Law of Inertia), or the use of more powerful movements done through a full range of motion without increasing in speed (Law of Acceleration).

While the water offers three-dimensional resistance as long as the body and appendages are submerged, students performing Pilates exercises on land must switch positions often in order to make the most of gravitational resistance. We know that exercises properly positioned and effectively executed on land can be very challenging, but bringing these exercises into the pool would not be effective. While water is credited with offering twelve times more resistance than air we know that the supportive nature of the water greatly reduces gravitational forces. In fact, many of our aquatic students find modest amounts of land exercises too challenging, and have come to the water for a more adaptable form of exercise to meet their needs. Push-ups, prone hip extensions, and side-lying hip abductions are some examples of popular land exercises that are considered difficult even without the use of additional resistance equipment (weights or tubing). These same exercises (transverse adduction at the shoulder, standing hip adduction; standing hip extension) performed in the pool can be done frequently with high repetition and low challenge for most of the general aquatic exercise population; re-introducing the effects of gravity in the aquatic environment, therefore, becomes necessary so that we can achieve a training effect similar to land-based Pilates mat work with our students. This can be accomplished in several ways: through the use of rubberized resistance tools, buoyancy equipment, or drag equipment.

When designing an exercise program in the pool that emphasizes the principles of Pilates, carefully evaluate the exercise you wish to translate. For example, the Rolling Back or Roll-Over could not be performed by participants exactly as it is done on land without submerging the head. Modifying these two exercises from a supine to a prone position would work well, however, and is commonly practiced by many aquatic instructors. (These exercises are sometimes referred to as the “shoot-through” or “tuck, roll, and glide.”) To highlight the application of Pilates principles for this exercise, keep in mind the following: Like aquatic exercise, it is imperative to maintain proper spinal alignment and recruit muscles appropriately for the exercise performed. Unlike aquatic exercise, maintaining body warmth and positioning the head above water are not concerns for the land mat class participant. It is necessary, then, to keep our students moving and reposition their bodies as appropriate.

Begin with the simple aquatic version of a “tuck, roll, and glide.” (You may wish to have your students perform tuck jumps while you demonstrate this movement for them.)

Tuck Jump: From a vertical position, bend the knees into the chest and wrap the arms around the legs, then release the legs and land in an upright standing position upon the pool floor.

Tuck, Roll, and Glide: (Comfort with supine suspension is needed for this exercise.) Bend the knees into the chest and wrap the arms around the legs (Tuck). Next, scull with the arms and extend the legs at the knee and hip to touch the toes behind the vertical body line. Tuck the knees into the chest again and then extend the legs at the knee and hip to the horizontal water surface in front of the body (supine). Tuck and return to standing or repeat by touching the toes to the pool surface behind the body line.

While participants are executing this movement, cue the following modifications:

1)		Initiate the roll and curl of the spine from the center of your abdomen to lengthen the back as you round.
2)		Drop the shoulders away from your ears and draw the abdominal muscles into your spine.
3)		Imagine you have a tail and tuck your tail between your legs as you roll.
4)		Picture yourself squeezing a tennis ball between your knees and elongate from the hip through the tips of your toes upon your extension.
5)		Maintain this extension for added difficulty as you return to the original position (either standing or toes touching back).

As students begin to articulate these exercises, offer increased levels of challenge by adding buoyancy equipment to the lower body. A small hollow rubber ball, hand buoy, or a medium hollow rubber ball slightly deflated placed between the legs just above the knees would assist the initial tuck and roll, but resist the return of the legs and torso to a standing position, and any additional repetitions of the tuck if the toes were allowed to touch back. Be alert to any mild hyperextension of the lower spine and encourage students to remain lengthened, long, and strong throughout the torso when touching back. This is just one example of how Pilates instructional method can be applied to the aquatic environment.

If considering further application of Pilates principles into your aqua classes, consider the following sources for more information on proper land mat techniques:

Body Control, Robinson, Lynne and Thomson, Gordon, Bain Bridge Books, 1998.
Pilates’ Body Conditioning, Selby, Anna and Herdman, Alan, Gaia Books Limited, London, England, 1999.
Pilates’ Return to Life Through Contrology, Pilates, Joseph H. and Miller, William John, Presentation Dynamics, Incline Village, Nevada, 1998.
Stott Pilates Mat and Reformer Support Materials, Merrithew Corporation, Toronto, Canada, 2001.
Video: “PhysicalMind Workout: Introduction to Matwork.” PhysicalMind Institute, 1807 Second Street #28/29, Santa Fe, New Mexico, 87505.