Aqua Pilates Flow with Melissa Plumeau is a 50-minute shallow water workout that adapts traditional Pilates studio exercises to the water. Lengthen and strengthen muscles, while building core strength and improving posture with a series of flowing exercise segments. A pool noodle and a pair of hand buoys are used in this water exercise video, but as always, participants can modify without equipment.
WHAT IS PILATES
Pilates is a mind and body exercise program developed by Joseph Pilates that focuses on strengthening the core, improving posture, flexibility, and body awareness. Pilates exercise features precise movements, controlled breathing, and a focus on engaging the deep core muscles. In a Pilates studio, exercises are performed on a mat with specialized equipment, such as a reformer. Adapting Pilates to the pool takes advantage of the water’s resistance, but the exercises must be heavily adapted in the absence of gravity, hence the term we use – Pilates-inspired. However, the core principles remain the same in regard to controlled, precise movements that work the entire body
WORKOUT-AT-A-GLANCE
This 50-minute pool exercise video includes a warm-up that introduces Pilate’s foot work and breathing, followed by 5 exercise segments of Pilates exercise flow for core, upper body and lower body, as well as jump training that mimics exercises on a jump board in a Pilates studio. The video ends with a relaxing cool down that features Ai Chi movement, which is based on Tai Chi.
Segment 1: Warm-up
Pilates foot work and introduction to breathe.
Segment 2: Plank Flow
A pool noodle is used for planking exercises that target the core and mimic reformer work.
Segment 3: Jumps & Angles
The core is once again heavily targeted with jumping moves that also provide thermal warming. Equipment is not needed in this segment.
Segment 4: Upper Body Flow
A single hand buoy is used to target upper body, as well as challenge balance and coordination.
Segment 5: Powerhouse/Core Flow
Most of the exercises in this segment are performed suspended with the use of a pool noodle and a pair of hand buoys.
Segment 6: Lower Body Flow
These standing exercises feature the use of a pool noodle for leg strength and balance.
Segment 7: Ai Chi Flow
The workout ends with flowing and relaxing Ai Chi movements.
Below, Melissa talks about Aqua Pilates Flow, and the read on for more of her insights into Pilates and the workout.
Taking Pilates to the Pool
By Melissa Plumeau
Mention the term Aqua Pilates and you are bound to receive many different impressions. In general, most people envision a warm water, slow paced exercise class. As a Pilates studio owner and an aquatic fitness training specialist, I have my own impression, and I have spent years developing effective Pilates classes in the pool.
My definition: Pilates is a holistic exercise system designed to elongate, strengthen, and restore balance to the body. It emphasizes mindful awareness of movement and breath, teaching precise, controlled exercises that improve functional strength, alignment, and overall movement quality. Aqua Pilates brings these principles into the water, using resistance and support to create a low-impact, joint-friendly environment that enhances control, stability, and body awareness.
Pilates History
Simply put, Pilates is a form of exercise that is designed to stretch, strengthen and balance the body. Originally the method was referred to as “Contrology” and was developed by Joseph Pilates in the early 1900s. Inspired by his frail childhood and a desire to strengthen the body. During WWI, he added springs to exercises to help bedridden patients recover faster and improve health. After the war, he emigrated to the U.S., opening a Pilates studio in New York with his wife, Clara. Gaining popularity among dancers, “Contrology” became known for building strength, balance, and preventing injuries. Pilates also invented apparatus like the reformer, the Cadillac and the Chair, using spring resistance to enhance muscle stability and control.
Pilates-Inspired Exercise in the Pool
The pool acts as a great equalizer. The decreased effects of gravity reduce joint impact, while the water’s density creates natural resistance in all directions. Without gravity, without a mat, without specialized equipment, adapting Pilates to the water may not seem like “true” Pilates to purists, but the outcome and the fitness results are the same.
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Poolfit extends a big thank you to Melissa for sharing her knowledge and passion for Pilates with subscribers. Be sure to checkk out her other Pilates video - Aqua Pilates Deep. Stay tuned for more workouts with Melissa this summer and fall.
