Svømning
Swimming is a classic Pilates exercise designed to strengthen the back , glutes , shoulders and core . This exercise works on body control , balance and stability and helps improve posture and spine flexibility . Swimming is ideal for training the entire back of the body and strengthening the spine.
Correct technique
Follow these steps to perform Swimming correctly:
- Lie on your stomach with your arms stretched out in front of you and your legs stretched out behind you.
- Inhale deeply and activate the core to keep the back stable.
- Exhale and lift both arms and legs off the mat while keeping your neck in a neutral position.
- Begin "swimming" by lifting the right arm and left leg slightly higher while lowering the opposite arm and leg.
- Switch sides quickly as if you are kicking and swimming while maintaining a steady rhythm.
Perform the exercise for 20-30 seconds or 10-12 repetitions on each side, maintaining a steady and controlled movement.
Common errors
To get the most out of Swimming and avoid injury, you should avoid these typical mistakes:
- Lifting too high : Do not lift your arms and legs too high, as this can overload the lower back. Instead, maintain a controlled height and focus on activating the back muscles.
- Too much movement in the upper body : Keep the chest stable and avoid rolling from side to side. The core must remain active to stabilize the body.
- Tension in the neck : Make sure to keep the neck in a neutral position and avoid looking up. Look down at the mat to avoid neck strain.
Modifications and Variations
Here are some adaptations and variations to Swimming:
- Beginner Modification: Keep your feet on the mat and lift only your arms. Alternatively, you can perform the movement more slowly and focus on activating the core.
- Advanced variation: For an added challenge, increase the speed of the arm and leg movements or hold weights in your hands for increased resistance.
Repetitions and sets
For beginners, 2-3 sets of 20 seconds of slow, controlled movements are recommended. For more advanced, try 3-4 sets of 30 seconds or 10-12 reps per side.
Breathing tips
Inhale at the start of the exercise and exhale alternately with the movement as you swim. Focus on calm and rhythmic breathing to maintain control and stability.
Visual angles and tips
Observing Swimming from different angles can help you get the right technique:
- Side Angle: Make sure to keep a straight line from head to toes and avoid lifting the head too high.
- Front angle: Keep the arms and legs in a controlled rhythm and avoid excessive movement of the upper body.
Demonstration video
Watch this video to learn proper technique for Swimming: