All about the Swimmer
(Pilates)
BENEFITS & MUSCLES WORKED: Back, Abs, Core
START POSITION: Lie face down on the floor with your arms stretched out in front of you. Part your feet slightly behind you and extend and point fingers and toes to make the body as long as possible. Keep the legs straight and long.
NOTES: Difficulty Level: 55%
Lift your head to give a nice curvature to your spine and look straight ahead (above floor level). Now begin the exercise by lifting the alternate arm and leg off the floor. Do not bend knees or elbows.
The Swimmer can be viewed as an alternating style of Superman (see previous exercise). Your whole leg (up to the base of the hip) should be off the ground. Your upper arm should now be about level with your eyes. Then, switch arms and repeat in an alternating up-and-down motion. Concentrate on keeping your belly and core tight.
A split-second pause at the top of each movement will make it a little more complicated, but for beginners, move slowly and without pauses.
Many people will find this one challenging, but the form is easy to master, so I would classify it as an intermediate-level exercise.