How to do Pilates Swimming Exercise

Video Transcript

"The final exercise I am going to demonstrate for you is called swimming. This is an exercise focusing on your lower back and your glutes. Go ahead and lay flat on your stomach, face down and extend your legs up behind you. Your arms and legs stand straight out in front of you. Of course, your abs are tight, navel to spine, head, neck, back in one line and you are going to lift the right arm and your left leg up off of the floor. When you lift, you are going to reach that arm away from you and that leg away from you so you are lengthening through that spine and switch and switch. Lift and lengthen and lower. Exhale and inhale and once you get the hang of it, you got to pick up the pace and start swimming as if you are in water; opposite arm and opposite leg. Keeping your head lifted, squeezing through this lower back. Hands under the shoulder, drop your hips back to your heels. "