How to Do Pilates Swimming Exercise - Women's Fitness
- 13 years ago
How to Do Pilates Swimming Exercise - part of the women's fitness video series by GeoBeats.
Hello, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Swimming. It's a great exercise for strengthening the muscles of the back. A lot of the things we do we're working on our vanity muscles, the muscles we can see in the mirror. And you have all sorts of muscles in your back that will keep you upright, we're homo-erectus after all. Anyway she's going to lie on her stomach to begin. Her arms are out stretched overhead and the legs are going to be slightly apart, a little bit wider then hip distance but not as wide as your shoulders. And then you're going to ever so slightly rotate your knees to face the outside a smidgeon. I'm going to start this exercise slowly just to teach the movement, and then we'll go to go into the full exercise. So, of course, of course, of course, you're pulling your abdominal muscles in and out so that that deepest layer of abdominals is working all the time. So first we're going to have her do is just do one arm and one leg at a time, nice and slow. So on the exhale she's going to lift her right arm and left leg, and extend the spine slightly. So exhale and inhale coming down, and now opposite left arm, right leg. Exhale lift, and I'm going to go ahead and teach the neck placement now, so we don't have to do while she's working. I'm moving her pony tail, you don't want to do one leg take your neck into too much extension. So think of just keeping your gaze at a normal spot and not taxing the neck there. Ok, so that's the movement very broken down, now we're going to the full swimming exercise. So she's going to inhale, think of lengthening out at the top of the head and tips of the toes. Now she's going to exhale lifting up, so she's lifting her legs off the mat and lifting her torso off the mat, and here we go. So she will inhale 2, 3, 4, 5 and exhale 2, 3, 4, 5, keep going 2, 3, 4, 5, and exhale. So because this is counter lateral movement, meaning the arms and legs are doing opposite things in the right and left side they're doing different things, the deep deep muscles in the have to work even harder and that's a good thing. It increases core strength. And we'll just do 2 more sets, and exhale 2, 3, 4, 5. Last set pulling the abs in 4, 5 and exhale 2, 3, 4, 5. As the last you are you're lengthening everything and then exhale coming down. So all the muscles in the back line of the body are targeted in Swimming. And we're going to have her press back and just relax everything. And there you have it.
Hello, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Swimming. It's a great exercise for strengthening the muscles of the back. A lot of the things we do we're working on our vanity muscles, the muscles we can see in the mirror. And you have all sorts of muscles in your back that will keep you upright, we're homo-erectus after all. Anyway she's going to lie on her stomach to begin. Her arms are out stretched overhead and the legs are going to be slightly apart, a little bit wider then hip distance but not as wide as your shoulders. And then you're going to ever so slightly rotate your knees to face the outside a smidgeon. I'm going to start this exercise slowly just to teach the movement, and then we'll go to go into the full exercise. So, of course, of course, of course, you're pulling your abdominal muscles in and out so that that deepest layer of abdominals is working all the time. So first we're going to have her do is just do one arm and one leg at a time, nice and slow. So on the exhale she's going to lift her right arm and left leg, and extend the spine slightly. So exhale and inhale coming down, and now opposite left arm, right leg. Exhale lift, and I'm going to go ahead and teach the neck placement now, so we don't have to do while she's working. I'm moving her pony tail, you don't want to do one leg take your neck into too much extension. So think of just keeping your gaze at a normal spot and not taxing the neck there. Ok, so that's the movement very broken down, now we're going to the full swimming exercise. So she's going to inhale, think of lengthening out at the top of the head and tips of the toes. Now she's going to exhale lifting up, so she's lifting her legs off the mat and lifting her torso off the mat, and here we go. So she will inhale 2, 3, 4, 5 and exhale 2, 3, 4, 5, keep going 2, 3, 4, 5, and exhale. So because this is counter lateral movement, meaning the arms and legs are doing opposite things in the right and left side they're doing different things, the deep deep muscles in the have to work even harder and that's a good thing. It increases core strength. And we'll just do 2 more sets, and exhale 2, 3, 4, 5. Last set pulling the abs in 4, 5 and exhale 2, 3, 4, 5. As the last you are you're lengthening everything and then exhale coming down. So all the muscles in the back line of the body are targeted in Swimming. And we're going to have her press back and just relax everything. And there you have it.