Swimming (Pilates)

3 × 10-15 c/u  ·  Equipment: Mat, No equipment

Muscle groups: Back · Legs & glutes

How to do swimming (pilates)

1. Lie face down on the mat with your arms extended forward and legs straight behind.
2. Engage the core and glutes to lift your chest, arms, and legs a few inches off the floor.
3. Keep the neck in line with the spine, gazing at the mat.
4. Lift the right arm and left leg at the same time, alternating in a continuous swimming rhythm.
5. Keep alternating without touching the floor between reps.
6. Perform 10-15 reps per side with small, controlled movements.

Mistakes to avoid

• Do not lift or look up with the head; keep the neck neutral to avoid loading the cervical spine.
• Do not overarch the lower back; the movement comes from the core and glutes.
• Do not sway side to side or make large, fast movements.
• If you feel pressure in the lower back, lower the height of the legs and arms and brace the abdomen more.

Progression

• Start with slow, small movements that barely lift off the floor for the first 2-3 weeks.
• Once you master the rhythm, increase the speed of arms and legs while keeping control.
• To progress, extend the working time to 30-45 seconds per set or add a 2-second pause with opposite arm and leg raised.