{"id":57317,"date":"2020-10-30T07:21:55","date_gmt":"2020-10-30T07:21:55","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/supine-swimming\/"},"modified":"2023-03-13T14:10:28","modified_gmt":"2023-03-13T14:10:28","slug":"swimming-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/swimming-pilates-exercise\/","title":{"rendered":"Swimming"},"content":{"rendered":"

Lie flat on your belly with your arms stretched out in front. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off the mat. Raise the upper back and head off the mat slightly and simultaneously lift the right arm and left leg off the mat. Squeeze buttocks and press pubic bone down into the mat. Switch arms and legs and begin swimming, alternating arms and legs. Extend the body as much as possible. <\/p>\n

How To Teach Swimming Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position: <\/strong>24 of 34
\nPrevious Position: <\/strong>Hip Twist Exercise<\/a>
\nNext Position: <\/strong>Leg Pull Front Exercise<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong>\u00a0 Strengthens muscles on the back of the body: buttocks, thighs, and back.
\nPrecautions:<\/strong> Neck injury<\/p>\n
\n

The superpower of the Swimming pilates exercise<\/em> is strengthening the buttock muscles. Strengthening the buttock muscles is something you definitely want to do because those muscles are crucial for walking. The buttock muscles are the largest muscle in the body. That may sound wonderful, but most of us have weak buttock muscles because we are professional sitters. Every time you sit down, you DEactivate the buttock muscles, which (if done to excess) 100% guarantees a weak and feeble core. If you have a weak core, you’ll almost certainly eventually suffer from back problems. A whopping 80% of Americans experience back problems at least one or more times during the year. Around 8% of the American population, over the age of 18, have chronic back pain which means extremely limited movement and quality of life. And if that wasn’t reason enough to get on your mat and practice the Swimming pilates exercise<\/em>, your buttock muscles also have a role in stimulating the thinking part of your brain.<\/p>\n
\n

6 Teaching Steps For Swimming Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Swimming<\/a><\/p>\n
\n

Step 1: Belly<\/strong>
\nLie flat on your belly with your arms stretched out in front. Legs outstretched behind.<\/p>\n

Step 2: Squeeze<\/strong>
\nSqueeze the inner thighs and heels together.<\/p>\n

Step 3: Navel<\/strong>
\nPull the navel up off the mat.<\/p>\n

Step 4: Raise<\/strong>
\nRaise the upper back and head off the mat slightly and simultaneously lift the right arm and left leg off the mat.<\/p>\n

Step 5: Press<\/strong>
\nSqueeze buttocks and press pubic bone down into the mat.<\/p>\n

Step 6: Swim<\/strong>
\nSwitch arms and legs and begin swimming, alternating arms and legs. Extend the body as much as possible.<\/p>\n
\n

8 Top Teaching Tips For Swimming Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Shoulders<\/strong>
\nKeep your shoulders away from your ears.<\/p>\n

Tip 2: Abs In<\/strong>
\nPull your abs in to raise your belly button off the floor.<\/p>\n

Tip 3: Pump<\/strong>
\nPump your right arm and left leg up and down in a small pulse.<\/p>\n

Tip 4: Feel Like You’re Swimming<\/strong>
\nBreathe in for a count of 5 kicks and reaches, and out for a count of 5. This will feel like swimming in a pool.<\/p>\n

Tip 5: Centre<\/strong>
\nReach from your centre, keeping your head and neck working as extensions of your spine.<\/p>\n

Tip 6: Tailbone<\/strong>
\nProtect your lower back by moving your tailbone down.<\/p>\n

Tip 7: Face Down<\/strong>
\nKeep your face down toward the mat. Never strain your neck by trying to look out or up.<\/p>\n

Tip 8: Shoulders<\/strong>
\nDon’t hunch your shoulders.<\/p>\n
\n

7 Beginner Modifications For Swimming Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Prone Breastroke<\/strong>
\nProne Breaststroke pilates exercise<\/a><\/p>\n

Beginner Modification 2: Prone Beats<\/strong>
\nProne Beats pilates exercise<\/a><\/p>\n

Beginner Modification 3: Dart<\/strong>
\nDart pilates exercise<\/a><\/p>\n

Beginner Modification 4: Back Extension On Swiss Ball<\/strong>
\nBack Extension On Swiss Ball pilates exercise<\/a><\/p>\n

Beginner Modification 5: Prone Back Extension<\/strong>
\nProne Back Extension pilates exercise<\/a><\/p>\n

Beginner Modification 6: Prone Alternate Arm & Leg Lift<\/strong>
\nProne Alternate Arm & Leg Lift pilates exercise<\/a><\/p>\n

Beginner Modification 7: Prone Shoulder Squeezes<\/strong>
\nProne Shoulder Squeezes pilates exercise<\/a><\/p>\n
\n

2 Advanced Modifications For Swimming Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Swimming On Arc<\/strong>
\nSwimming On Arc pilates exercise<\/a><\/p>\n

Advanced Modification 2: Swimming On Wobble Board<\/strong>
\nSwimming On Wobble Board pilates exercise<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    Lie flat on your belly with your arms stretched out in front. Legs outstretched behind. Squeeze inner thighs and heels together. Pull navel up off the mat. Raise the upper back and head off the mat slightly and simultaneously lift the right arm and left leg off the mat. Squeeze buttocks and press pubic bone […]<\/p>\n","protected":false},"featured_media":66198,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[35,42,44,45,38],"pose_anatomy":[52,53,54,55,56,58,59,61],"pose_chakras":[64,70,67,65,66,69,68],"pose_therapy":[88],"pose_drishti":[95],"pose_dosha":[101,100,99],"pose_meridian_lines":[],"class_list":["post-57317","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-balance","pose_types-chest-opener","pose_types-prone","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-biceps-triceps","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-psoas","pose_chakras-base","pose_chakras-crown-centre","pose_chakras-heart-centre","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_chakras-third-eye","pose_chakras-throat-centre","pose_therapy-poor-posture","pose_drishti-tip-of-nose","pose_dosha-kapha","pose_dosha-pitta","pose_dosha-vata"],"acf":[],"yoast_head":"\nHow 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