Swimming (Pilates)

Lying face down with the arms and legs long, you lift a little and flutter opposite arm and leg in small, quick beats, breathing in for 5 and out for 5 like the hundred.

Movement guide

Swimming (Pilates)

DemandMedium

Equipment requiredFloor space

Muscle focusBack · Glutes · Shoulders · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Mermaid (Pilates seated side bend) demonstrated on the 3D figure

3D demoMermaid (Pilates seated side bend)Beginner · No equipment

Similar move, beginner grade.

This move

Swimming (Pilates) demonstrated on the 3D figure

3D demoSwimming (Pilates)Intermediate · No equipment

Intermediate grade.

Harder option

Leg pull back (Pilates leg pull up)Advanced · No equipment

Similar move, advanced grade.

Source-researched guide. Clinical review is pending.

How to move

Lie face down, arms overhead shoulder-width apart, legs long and hip-width.
Draw the abs up away from the mat. Lengthen and lift the head (eyes down), chest, arms and legs a little.
Lift the right arm and left leg slightly higher, then switch, building to a quick flutter.
Breathe in for 5 switches and out for 5.
After 20 to 30 seconds, lower and rest (sit back into child's pose if comfortable).

Form cues

Length before height: reach long through the fingers and toes.
Eyes down, neck long.
Avoid: crunching into the lower back for height, bending the knees, or holding your breath.

Practice and cautions

2 to 3 sets of 20 to 30 seconds. A suggested starting point. No trial has tested this move on its own.

If arching makes your back pain worse, use the bird dog instead. Do not lie face down in later pregnancy. Not the same move as prone swimmers, a shoulder mobility drill. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Glutes. Also: Shoulders, Hamstrings.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Full-body mat Pilates workout · 30 min

Similar moves

Swan (Pilates swan dive) demonstrated on the 3D figure

3D demoSwan (Pilates swan dive)Intermediate · No equipment

Double-leg kick (Pilates double kick)Intermediate · No equipment

Rocking (Pilates)Advanced · No equipment

Saw (Pilates)Intermediate · No equipment

Shoulder bridge (Pilates) demonstrated on the 3D figure

3D demoShoulder bridge (Pilates)Intermediate · No equipment

Spine stretch forward (Pilates spine stretch) demonstrated on the 3D figure

3D demoSpine stretch forward (Pilates spine stretch)Beginner · No equipment

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Questions people ask

What muscles does the Swimming (Pilates) work?

Mainly the back and glutes, with help from the shoulders and hamstrings.

What equipment do I need for the Swimming (Pilates)?

No equipment: your body weight and a little floor space.

Is the Swimming (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Mermaid (Pilates seated side bend).

What is an easier alternative to the Swimming (Pilates)?

Try the Mermaid (Pilates seated side bend). It works similar muscles at a lower grade.

How do I make the Swimming (Pilates) harder?

Progress to the Leg pull back (Pilates leg pull up), or add load, range or slower lowering once your form is solid.