The Pilates Swimmer is a prone (face-down) mat exercise that strengthens the back, glutes, and hamstrings while improving core stability and posture. It involves lifting the chest, arms, and legs off the floor and alternately paddling the limbs, often while breathing in for 5 counts and out for 5 counts.
How to Perform the Pilates Swimming Exercise:
- Position: Lie face down on a mat with arms and legs extended, legs hip-width apart.
- Action: Engage your core to lift your chest, arms, and legs off the mat.
- Movement: Lift your opposite arm and leg together (left arm/right leg), then switch (right arm/left leg), fluttering them in a controlled, rhythmic motion.
- Breathing: Maintain a consistent, deep breathing pattern (e.g., inhale for 5 counts, exhale for 5 counts).
- Duration: Perform 8 to 16 repetitions per set.
Key Tips and Modifications:
Pregnancy: The exercise is considered safe for the first trimester.
Stability: Keep the hips pressed down and avoid rocking the hips. Imagine a drink on your back that you cannot spill.
Neck Safety: Keep the neck long and gaze at the mat to avoid strain.
Modification: If the full exercise is too intense, perform the movement with just the legs or keep limbs lower to the ground.
Purpose: Strengthen back, glutes, and hamstrings.
STOTT Focus: Stabilize pelvis, alternate limb motion.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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