Principles & Benefits.

Strength in Poolates^®
Poolates^® builds strength two ways: First, by performing specific movements from “the inside out,” and second, by performing all the movements against the added resistance provided by water.

Additional strengthening can be achieved through using small props. Core strength is built both through specific exercises such as “teaser,” “washing machines” and “double-knees up” and by using the abdominal muscles as stabilizers for the balance movements.

Low back muscles are always in use for stabilization, and back strength is built through specific exercises such as the “leg pull,” “alternate arms,” and “rowing.”

Leg strength and shape are developed by performing exercises on one leg—for example, in “leg circles,” the inner thigh of the leg one balances is strengthened, as is the outer thigh and hip of the leg that is circling.

Arm, shoulder and chest strength are enhanced through specific exercises such as “arm circles” and “rowing.”

Flexibility in Poolates^®
Poolates^® enhances flexibility two ways: First, the movements themselves are often flexibility-specific, such as the “single leg stretch” or “fly me to the moon.” Second, exercise in warm water increases flexibility and range of motion because it relaxes the muscles and improves joint fluidity. Some stretches can be achieved more easily in water and often held more comfortably for longer than on land. This is especially beneficial for people with osteoarthritis.

Balance & Stability
Good balance and stability are key components in injury prevention, and can also enhance athletic performance. Balance and stability movements in the pool provide the added benefit of additional strength training, and Poolates^® provides several excellent movements to simultaneously improve balance and stability and core and limb strength. Because swimming pools provide walls and steps as well as varying depths of water, they are the perfect place for progressive training. 

Poolates^® Fluidity
Poolates^® allows for movement that flows, making participants graceful and relaxed while performing the movements. Fluidity of movement also flows from fluidity of breath, and proper breathing is inherent in correct performance of Poolates^® movements. Poolates^® is both dynamic and fluid; the movements flow from one another, effortlessly, in the weightless aquatic environment.

Regressions and Progressions
Most Poolates^® movements can be modified or varied for participants at every level. Whether you are a novice exerciser or have special concerns due to injuries, movements can be modified to accommodate your needs. If you are a seasoned athlete or advanced Poolates^® participant, the movements can be varied to provide more challenge. By using various water depths, different areas of the pool and small equipment such as aqua bands and foam rollers, Poolates^® can be tailored just for you!