This is a great exercise for your butt, lower back, and core. It uses the gluteus maximus muscle, and you’ll often find this exercise in workouts geared to give more definition to your butt. The hamstrings at the back of your thighs are used to lift your legs from the mat as well.
Swimming also targets the back extensor muscles. Strong back extensors are needed to reduce the tension in your neck and shoulders. They are a key component of the long spine position typical of Pilates exercises and will help you maintain good posture in daily life.
You will also be keeping your abdominals engaged throughout the movement, especially the obliques. Your abs work together with your back muscles to support your spine and neck so you aren’t trying to lift your upper body and head with your neck and shoulder muscles.
1. Lie on your stomach with the legs straight and together.
2. Stretch your arms straight overhead, keeping your shoulder blades settled in your back and your shoulders away from your ears,
3. Pull your abs in so that you lift your belly button away from the floor.
4. Extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, lengthen your spine so that your head moves up off the mat as an extension of the reach of your spine.
5. Pump your right arm and left leg up and down in a small pulse, continuing to reach out from your center. Alternate right arm/left leg and left arm/right leg pulses.
1. Breathe in for a count of 5 kicks and reaches, and out for a count of 5. This should feel like swimming in a pool.
2. Repeat for 2 or 3 cycles of 5 inhales and 5 exhales.
Always reach from your center, keeping your head and neck working as extensions of your spine. Watch out for these issues:
Protect your lower back by keeping your tailbone moving down toward the mat.
Keep your face down toward the mat; don’t crane or strain your neck by trying to look out or up.
Stop when you don’t have the core support you need to continue and you begin to lose your proper form and alignment (for example, lifted tailbone or hunched shoulders).
Modifications and Variations
Adapt swimming to make it work best for you.
Need a Modification?
If the breathing pattern is too complicated at first, leave it out. You can also try decreasing the range of motion and the speed of your pulses, or working with just the top or bottom half of your body. Anchor your movement by keeping your belly lifted and tailbone moving down toward the mat.
Those with upper back and neck issues may want to work only the lower half of the body. Keep your forehead and arms on the mat. Reach each leg out long, one at a time, far enough that it’s just an inch or two off the mat. Once you are comfortable with that, try doing the alternating leg movements in quicker succession.
The Pilates dart exercise is another similar back extension.
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Source Very Well Fit