What is Swimming?

Swimming is a Pilates move designed to strengthen the back of the body by emulating the movement of a long, controlled swimming stroke. The exercise engages the core, back and backs of the legs. It tones and strengthens while promoting hip flexor extension.

How do you do Swimming?

  • Step 1

    Lie flat on your stomach with your arms extended straight in front of you and your legs extended and together. Your forehead should be touching the mat.

  • Step 2

    Engage your abdominals to lift your arms and legs off the mat, keeping your gaze down and your neck long.

  • Step 3

    Keeping your core engaged, lift your left arm and right leg towards the ceiling.

  • Step 4

    Switch to lift your right arm and left leg towards the ceiling. Continue to switch arms and legs in a smooth motion, emulating the fluttering kicks and arm raises of a gentle swim stroke.

How do you modify Swimming?

  • Swimming for Prenatal

  • Swimming for Beginners

  • Advanced Swimming

  • Swimming for Weak Lower Back

  • Swimming for Weak Shoulders

  • Swimming for Tight Hips

What are the benefits of Swimming?

  • Leg Strength

  • Core Strength

  • Cardio

Expert opinion

This exercise can be a great way to get your heart rate up and add a little cardio to your Pilates class.
Cricket Wardein,Mighty Pilates Santa Monica

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