A pool-based, ballet-inspired workout led by Autumn Calabrese that teaches seven moves targeting abs, legs, calves, glutes, and balance. The instructor demonstrates exercises using the pool edge and water resistance—knee tucks, straight leg lifts, side leg lifts, relevé (calf) raises, front/back kicks, balance in passé, and flutter kicks—emphasizing posture (abs in, shoulders down), control of movement, and using water for low-impact resistance.
Chapters
What's up, everyone? Welcome to Summer. We're hanging out in the pool today. Summertime's here. You get in the pool with your friends, you stay in there forever gabbing it up, right? But why not get a workout in while you're in there? So I've got seven moves that you can do in the pool. We're gonna have a little fun. I'm taking from my ballet background for you guys today, so let's get to it. We're starting with abs. So what you're gonna do is stay more towards the shallow end of the pool, and you're gonna prop yourself up on the edge of the pool. What you want to do is press down. And as you do that, you're going to draw your abs in and draw your knees up and then tap, squeezing the lower abs in and out, drawing those knees right up into the chest. You can totally hang out here and talk to your friends while you do this. You don't even have to count them. But for today's purposes, I'm going to do 10. So we have four to go. Three.
Two. Last one.
Good. Okay, now we're going to keep the same position. Work the lower abs a little bit harder. So this time we're going to do a straight leg lift. So prop yourself up, press your lower back into the edge of the pool, lift up as high as you can, and then control them down. The control down is just as important as the lift up. The great part about the water. No pressure on your joints, but it is giving you extra resistance, which makes everything work harder. Always fun. Five more up. Try to keep your back pressed into the edge of the pool so that your abs are doing all the work. Yes. This is going to be slow than if you were doing it on an actual Roman chair at the gym.
Last one.
And there it is. Now what we're going to do. Turn sideways. You can rest your arm on the edge of the pool just for a little bit of balance. Other arm comes out to the side. Abs are in tight. You're going to take your leg out to the side and you're going to lift, pressing through the water. And then you're going to press down into the water so you're getting resistance on the way up and on the way down. Working those legs. Abs are in tight. You want to make it harder. You can take the other arm off the edge of the pool, but when the water moves, it kind of really makes you move, too. So again, challenge your balance. Press those shoulders down. We have two more.
Last One. Try to get that leg all the way up to the top and down. Turn it around. Other side. Here we go. We go up. Squeeze. Squeezing the inner thigh as you press down. Squeezing the back of the thigh. Standing up tall, pressing your shoulders down your back, staying cool while we work out.
Good, we got four more. Here we go. Four. Squeeze it. Three. It's always fun to get creative. Two. Last one. Excellent. Okay, so now what I'm going to do is come away from the edge of the pool and we're going to work releve. So you're working your calves and your balance. So your heels are touching and your toes are turned out. Bring your arms in front of you. You're going to lift up on your toes. Lower down. Keep the knees straight. See if you can find that pause at the top.
So the heels are just lifting. And lower. Squeeze your booty. Squeeze your inner thighs. Abs in, shoulders down. Arms should be hovering just above the water. So two more.
Last one. Very nice. Okay, we're gonna go back to holding onto the edge of the pool. And you're gonna do a front kick and a back kick. Your toe is slightly turned out, so you're gonna go front kick. Lifting up as high as you can. Bring it down. And back kick. Squeeze your glute. And front and back. Keeping the knees straight.
And lift. You should really feel that squeeze in your butt and back. Good. Turn it around. Other side. So we go front and back. Front all the way up.
Lift that leg as high as you can without really arching your lower back.
Getting quad work and inner thigh work on the front. Booty work and hamstring work on the back. Last one.
Very nice. So turning back around, I'm going to start by holding onto the edge. You're going to do a balance in passe. So that means your leg that you're standing on, you're going to come up on your toes. You're going to lift the other leg so that your toes are pressed against your knee. Abs are in tight. You're going to try to hold right here and let go.
When the water moves. Definitely makes it harder. So if you can do it for a second or two and then release it. Let's do one more on this side.
And release other side. Draw that leg up.
Squeeze, squeeze, squeeze. Draw up tall. Engage your back. Hold it.
And go for it again.
That was a good one. One more. There we go.
And release it. Last move. We're gonna do flutter kicks. So arms up on the edge of the pool. We all lay here like this. All the time trying to tan our backside anyway. So while you're there, you might as well kick your legs. Abs in tight.
You can count while you do it and count to 20. Or you can just have a conversation and do it for however long you'd like. Keep those abs in, keep those legs straight and kick those legs. All right, there it is. Those are your seven moves you can do while relaxing in the pool. Make sure to repeat it at least two more times. Thank you for joining me. Show some love. Click that subscribe button and I'll see you guys next time. Bye.
