Pilates exercises explained
Swimming
This Pilates exercise strengthens the entire deep torso muscles, as well as the rear leg and buttock muscles and the shoulder girdle. Swimming promotes strength endurance of these muscle groups. It also mobilizes the shoulder and hip joints and activates the entire posterior fascial chain.
This intensive exercise prepares us for all complex exercises.
Exercise description
In the prone position, align the pelvis and spine neutrally and extend all 4 extremities slightly open apart. With an inhalation lengthen the spine, stretching from the top of the head to the tailbone from the feeling.
On the exhale, activate the center of the body and lift the arms, legs, head and chest slightly off the floor.
During inhalation move the arms and legs alternately up and down briefly and precisely 5x. The same during the exhalation.
Do up to a total of 20 repetitions.
Frequently asked questions
What to do when the shoulder locks?
Bend the arms and do not move them too far up.
Pro Tip From Maria
If you tend to have a strong hollow back, you can put a small cushion or rolled-up towel under your belly.
Video with the brief explanation of the Pilates exercise Swimming
Most common errors
The arm and leg movements are not made from the shoulder and hip joints, but rather over the entire body. This can be noticed by the fact that the hull rocks.
Assistance
Learn Pilates Online.
How?
How the online Pilates course works
