Marietta Mehanni

Aqua Gymstick: Bicep Curl with Hip Extension

Aqua Gymstick: Bicep Crul with Hip Extension article by Gymstick International Program Coordinator Marietta Mehanni. Combine water resistance and bands for strength, balance, and cardio in one versatile exercise.

Written by Marietta

January 20, 2025

Are you seeking a new way to refresh your aquatic workouts? The Aqua Gymstick offers a versatile, full-body workout by combining the resistance of water with the tension from elastic bands. One excellent example of its versatility is the Bicep Curl with Hip Extension. This exercise targets your upper body while also engaging your lower body, challenging both your balance and coordination.

Setting up the Bicep Curl

Start by placing the Gymstick bands securely on each foot. Standing upright in the water, hold the Gymstick bar with an underhand grip, keeping your hands shoulder-width apart. Keep the body still and your elbows tucked close to your sides as you begin the bicep curl. The resistance bands create tension in both directions, meaning you’re not only working against the resistance of water but also controlling the Gymstick as it pulls back down after each curl.

Add the Hip Extension

To progress this exercise, try lifting one leg straight behind you while balancing on the other leg. This adds a hip extension movement, engaging your hamstrings and glutes in the lifting leg while increasing tension in one arm for the bicep curl. The standing leg gets a great workout too, as it stabilises your entire body against the water’s resistance.

Taking it to the next level

Ready for a more dynamic option? Add an alternating rebounding motion, where both legs perform a hip extension while you continue the bicep curl. By speeding up this movement, you’ll not only increase your heart rate but also engage multiple muscle groups for a total body workout. The alternating action of the legs adds a cardio element enhancing the intensity, making this an excellent exercise for building strength and endurance.

This final progression works the arms, legs, glutes, and core while challenging your coordination. The resistance created by the Gymstick bands keeps your muscles under constant tension, amplifying the effort needed to control the movement. The result? A workout that builds strength, stability, and cardiovascular fitness all at once.

Why the Aqua Gymstick stands out

Unlike traditional aquatic fitness equipment, the Aqua Gymstick adds extra resistance through its elastic bands, engaging your muscles in all directions. You’re not just working against the water’s buoyancy but also managing tension from the bands. Check out the Aqua Gymstick range here.

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