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Swimming

Dynamic Pilates exercise for the posterior chain, alternately lifting opposite arms and legs.

• ID: b6ea088d
• Discipline: pilates
• Level: Intermediate
• Symmetry: Symmetric
• Equipment: mat

Goal

Strengthen the back, glutes, and shoulders through dynamic contralateral movements.

Step-by-step guide

1. Lie face down with arms extended overhead.
2. Keep gaze toward the mat, neck neutral.
3. Lift chest, arms, and legs slightly off the mat.
4. Lift the right arm and left leg slightly higher.
5. Rhythmically switch to left arm and right leg.
6. Maintain an even swimming rhythm, similar to a freestyle stroke.
7. Keep the abdomen lightly engaged to protect the lower back.

Breathing cues

• Inhale over 4 to 5 movements.
• Exhale over 4 to 5 movements.

Common mistakes

• Craning the neck upward instead of keeping it neutral.
• Making movements too large and stressing the lower back.

Recommended volume

2 to 3 sets of 20 to 30 seconds.