Pilates
Pilates Swimming
Pilates Swimming is a facedown mat exercise that alternates opposite arm and leg lifts. It trains your back and glutes while challenging you to keep your trunk steady.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie facedown with your arms reaching overhead and your legs extended hip-width apart.
- Lift your chest, arms, and legs slightly off the mat.
- Raise your right arm and left leg a little higher.
- Switch the higher limbs to your left arm and right leg.
- Continue alternating opposite limbs in small beats for your target repetitions.
- Lower your torso and limbs to the mat to finish.
Form cues
- Reach long through fingers and toes.
- Keep your eyes on the mat.
- Keep your pelvis quiet.
- Breathe steadily throughout.
Common mistakes
- Overarching your lower backGently tighten your abdomen so the lift does not come from a deep crease at your waist.
- Shrugging your shouldersKeep space between your shoulders and ears as your arms move.
- Rushing the switchesUse a pace slow enough that you could pause briefly at each switch.
Safety
Lifting too high or continuing while fatigued can strain your lower back or neck. Forcing the overhead reach can irritate your shoulders.
- Start with a short set before adding repetitions.
- End the set when you can no longer control the movement.
- Stop if you feel pinching or sharp pain rather than muscular effort.
If you have ongoing back, neck, or shoulder pain, ask a physiotherapist about a supported or reduced-range version before trying the full movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 30 sec
Count one right-arm/left-leg lift plus one left-arm/right-leg lift as one repetition.