The Pilates SWIMMER with options/variations is a great way to strengthen your core. Start gently and work you way to your ideal level.


1. Lower back raise keeping legs on the ground.

  • Engage your powerhouse muscles and your pelvic floor. (Draw your belly button up towards your spine; engage your glutes and tighten your tummy).
  • Draw your shoulders back and down and extend your legs long.
  • Keep your nose down (to keep your neck in alignment with your spine).
  • Your energy should be extending right down and out from your toes.
  • As you exhale, lift your chest up and slowly lower back down.
  • Repeat 5-10 times (slowly and with control).


 

2. Opposite arm to leg

  • Engage your powerhouse muscles and your pelvic floor. (Draw your belly button up towards your spine; engage your glutes and tighten your tummy).
  • Draw your shoulders back and down and extend your legs long.
  • Keep your nose down (to keep your neck in alignment with your spine).
  • Your energy should be extending right down and out from your toes.
  • As you exhale, reach forward with one arm and back with the opposite leg. Lift the leg and arm off the floor slightly.
  • Hold briefly while extending the arm forward and the leg back behind you.
  • Repeat 5-10 times (slowly and with control).


3. Swimmer 1

  • Engage your powerhouse muscles and your pelvic floor. (Draw your belly button up towards your spine; engage your glutes and tighten your tummy).
  • Draw your shoulders back and down and extend your legs long.
  • Keep your nose down (to keep your neck in alignment with your spine).
  • Your energy should be extending right down and out from your toes.
  • As you exhale, reach forward with both arms as you lift your chest slightly and reach back with the opposite leg.
  • Flutter kick your legs while lifting and lowering your opposite arms.
  • Flutter kick 10 x each leg but don’t go push past the point where your muscles relase and you put strain on your back.
  • Repeat 5 times (if you can)

 


4. Swimmer 2

  • Engage your powerhouse muscles and your pelvic floor. (Draw your belly button up towards your spine; engage your glutes and tighten your tummy).
  • Draw your shoulders back and down and extend your legs long.
  • Keep your nose down (to keep your neck in alignment with your spine).
  • Your energy should be extending right down and out from your toes.
  • As you exhale, reach forward with both arms as you lift your chest slightly.
  • Sweep your arms around beside you until they are extended behind you, elbows straight and shoulders drawing down and away from your ears.
  • Flutter kick your legs while maintaining that lift through the chest.
  • Flutter kick 10 x each leg but don’t go push past the point where your muscles relase and you put strain on your back.
  • Slowly release bring your arms back to the front, in and down and lower your chest gently.
  • Repeat 5 times (if you can)

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