Video:How to Do a Pilates Swimming Exercise
with Audrey LaureltonThe Pilates swimming exercise is a great for strengthening the lower back. However, in order to avoid strained muscles, watch this video from About.com to learn the proper way to do and modify the Pilates swimming exercise.See Transcript
Transcript:How to Do a Pilates Swimming Exercise
Hi, my name is Audrey Laurelton, I'm the owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com today to show you how to do the Pilates swimming exercise.
Pilates Swimming Exercise Form
For the Pilates swimming exercise, you are going to begin with your legs extended out behind you in Pilates stance and the belly scooping up off the mat. The finger tips stretch out. We are going to lift the right arm, the left leg, and head up a little bit. This is an excellent exercise for the back muscles as well as the abs.
Breathe Through the Exercise
Then we are going to change the arms and the legs. Only this time the opposite arm and leg don't touch the mat. Then we are going to bring up the tempo. Using our hundred breath, we are going to inhale, 2, 3, 4, 5 and exhale, 2, 3, 4, 5. 2 - 3 sets is a good amount.
Modify the Pilates Swimmers Exercise
A few common mistakes are letting the arms and legs touch the mat on the change, also lifting the head up to high and shortening the back of the neck. You want to make sure to keep this abs engaged so you're not putting extra pressure on the lower back.
If you're not able to lift both ends of the body up, start by just stretching the fingers long, pulling the shoulders down and to the back, lifting one arm and the head and change. This will allow you to still get some of that upper back work without putting so much pressure on lower back.
Thank you for watching. For more information, go to: health.about.com.
