Svømming

Swimming is an effective Pilates exercise that strengthens the back, glutes and core muscles. The exercise challenges both strength and coordination, while improving flexibility in the spine and stability in the hips. The movements simulate swimming, where the arms and legs move in a synchronous pattern.

Correct execution

How to perform Swimming correctly:

1. Lie flat on your stomach with your arms stretched straight out in front of you and your legs straight out behind you.
2. Lift your head, chest, arms and legs slightly off the floor by engaging your core and glutes.
3. Begin alternating by lifting the opposite arm and leg at the same time, like a swimming motion.
4. Keep your core stable and breathe evenly as you continue the movement for 15-30 seconds.
5. Lower your body back to the floor to end the exercise.

Common mistakes

Avoid these common mistakes to get the most out of Swimming :

• Excessive low back sway: Make sure your core is engaged to keep your back stable.
• For fast movement: Perform the exercise with control to get the best possible effect on the muscles.
• Tense shoulders: Keep your shoulders relaxed to avoid tension in your neck.

Video Demonstrations

Here are two videos showing the correct execution of Swimming :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Just lift your arms and legs slightly off the floor for an easier version of the exercise.
• Advanced: Increase your speed and lift your body higher off the floor for a greater challenge.

Number of repetitions and sets

Perform Swimming in 2-3 sets , each set lasting 15-30 seconds . Focus on controlled breathing and movement.

Breathing technique

Breathe evenly and deeply throughout the exercise. This helps to stabilize the body and maintain a smooth movement.