Upper Back · Intermediate

Pilates Swimming

Prone Pilates endurance drill using small alternating opposite-arm and opposite-leg lifts from a controlled trunk-extension position.

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Pilates Swimming demonstration

Exercise overview

Training details

Upper BackLower BackShouldersGlutesHamstringsCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

01Lie face down with arms reaching overhead and legs long.
02Lift the chest, arms, and legs slightly while keeping the neck long.
03Flutter the opposite arm and leg up and down in small quick movements.
04Keep the pelvis heavy enough that the lower back does not pinch.
05Continue with steady breathing and lower down when the rhythm gets sloppy.

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