Contents
Pilates Fundamentals
How to Get Started
Pilates Equipment
The Pilates Workout
Pilates Exercises
The Hundred
The Roll-Up
The Rollover
The One-Leg Circle
Rolling Back
The One-Leg Stretch
The Double-Leg Stretch
Spine Stretch
The Rocker with Open Legs
The Corkscrew
The Saw
The Swan Dive
The One-Leg Kick
The Neck Pull
The Scissors
The Bicycle
The Shoulder Bridge
The Jack Knife
The Side Kick
The Teaser
The Hip Twist
Swimming
The Leg Pull (Down)
The Leg Pull (Up)
The Side Kick (Kneeling)
The Side Bend
The Boomerang
The Seal
The Crab
Rocking
The Control Balance
The Push-Up
Pilates Exercise Sequences
Learn more with these titles from Barnes & Noble
|
 |
 |
 |
|
Swimming
- Purpose: Strengthens back muscles
- Sets: 10 repetitions
Steps
- Lie on stomach in extended position with legs straight, arms bent, and hands positioned under forehead.
- Inhaling, pull up midsection and lift left foot about 3" off mat. Exhaling, lower left foot while lifting right foot.
- Once rhythm is established with feet, lift head, extend arms forward, and repeat lifting motion with arms, working in opposite pairs as if swimming (lift left foot and right arm, then right foot and left arm). Inhale and exhale in tandem with your “strokes.”
| Acknowledgments & Disclaimer |
Tags
No one has tagged this page yet... Be the first.. Log in using the link below and return to add your tag
