Swimming Prep

Swimming Prep is a Pilates exercise designed to strengthen the back , glutes , shoulders and core muscles . The exercise acts as a preparation for the full "Swimming" exercise and helps to build stability , body control and balancing . Swimming Prep is perfect for beginners and for those who want to improve strength and control in their back and core.

Correct technique

Follow these steps to perform Swimming Prep correctly:

  1. Lie on your stomach on a mat with your arms extended in front of you and your legs extended behind you. Keep the neck in a neutral position with the face down.
  2. *Inhale* and activate the core by gently drawing the navel in towards the spine.
  3. On the *exhalation*, lift your right arm and left leg slightly off the floor, keeping them stretched and keeping the rest of your body stable.
  4. *Inhale* again and lower the arm and leg back to the floor.
  5. Repeat the movement with the left arm and right leg.

Perform the exercise for 8-12 repetitions per side, focusing on slow, controlled movements without straining the back.

Common errors

To get the most out of Swimming Prep and avoid injury, you should avoid these typical mistakes:

  • Lifting too high : Avoid lifting arms and legs too high, as this can strain the lower back. Keep the movement low and controlled.
  • Neck tension : Keep the neck in a neutral position and avoid looking up, which can lead to neck tension.
  • Lack of core stability : Make sure the core is engaged throughout the exercise to keep the spine stable.

Modifications and Variations

Here are some adaptations and variations for Swimming Prep:

  • Beginner Modification: Perform the exercise by lifting only the arms or legs separately instead of both arms and the opposite leg at the same time.
  • Advanced variation: Hold both arm and leg raised for a few seconds before lowering them to further challenge stability and balance.

Repetitions and sets

For beginners, 2-3 sets of 8 repetitions on each side are recommended. For the more advanced, try 3-4 sets of 12 repetitions on each side, focusing on control and stability.

Breathing tips

Inhale as you prepare to raise your arm and leg, and exhale slowly as you lower them. Controlled breathing helps you keep your balance and support your back.

Visual angles and tips

Observing Swimming Prep from different angles can help you get the right technique:

  • Lateral angle: Keep a smooth movement and avoid overextending the lower back. Make sure to keep your arms and legs straight.
  • Front Angle: Ensure that the shoulders remain relaxed and that no rotation occurs in the body during the lift.

Demonstration video

Watch this video to learn proper technique for Swimming Prep:

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