Movement · Pilates for Beginners
Swimming
Starting position
Lying on your stomach with arms lengthened overhead reaching long. Legs are extended, laterally rotated and hip width distance apart. Ankles are in plantar flexion, toes pointed. Spine and pelvis are in neutral.
8–10 reps
Breath, Inhale to lengthen and lift · Exhale to swim for 5 counts
How to do it
Inhale: Lengthening the crown of the head away from the tailbone.
Exhale: Maintaining neutral spine and pelvis lift right leg off the mat, simultaneously lifting left arm up off the floor.
Continue a smooth breath of inhale, exhale as you alternate legs, in a swimming motion.
15 - 20 repetitions
Be mindful
- Keep movement small, keeping the pelvis stabilized in neutral at all times.
- The lower back should not feel any kind of pressure or tension.