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Return to Life: #24 Swimming



Return to Life: 

– You can practise swimming as part of your Pilates practice!

This exercise will get your legs moving but will also strengthen your back offsetting postural problems caused by sitting too long at desks.

What’s it good for?


  • Although this exercise mimics the kick in freestyle swimming, it also mimics the rotation of running.
  • Offsets all those hours in deep flexion sitting at a desk or cycling.
  • It strengthens you back, gluteus and shoulders.
  • It opens out your chest and improves shoulder mobility.
  • It’s a cross pattern exercise just like running!

Pilates Geeks

  • Think of this exercise like the One Hundred, but prone: count 5 breaths on the exhale and 5 breaths on the inhale! But this is a simultaneous, alternating and compound movement.

Difficulty:  Easy
Reps: 25



The “how to”

Lie face down with your arms stretched forward and palms down. Point your toes in the opposite direction. Raise your chest upwards and forwards off the mat.
Raise your right arm and left leg upward as far as possible and alternate your beats of the right arm and leg with the left arm and leg.
Inhale and exhale for every five beats.


Hints and Tips

💡 Imagine doing little flutter kicks with your arms and legs.

💡 Think of swimming Freestyle stroke with both arms and legs operating as the legs.

💡 Reach out and keep your arms and legs straight.

💡 Keep your shoulders out of your ears.

💡 Keep the movements of your arms and legs small.


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