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How To Teach Swimming Pilates Exercise
Position: 24 of 34
Previous Position: Hip Twist Exercise
Next Position: Leg Pull Front Exercise
Also Known As:Â
Category: Pilates Matwork
Level: Advanced
Benefits:Â Strengthens muscles on the back of the body: buttocks, thighs, and back.
Precautions: Neck injury
The superpower of the Swimming pilates exercise 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, your buttock muscles also have a role in stimulating the thinking part of your brain.
6 Teaching Steps For Swimming Pilates Exercise
Step 1: Belly
Lie flat on your belly with your arms stretched out in front. Legs outstretched behind.
Step 2: Squeeze
Squeeze the inner thighs and heels together.
Step 3: Navel
Pull the navel up off the mat.
Step 4: Raise
Raise the upper back and head off the mat slightly and simultaneously lift the right arm and left leg off the mat.
Step 5: Press
Squeeze buttocks and press pubic bone down into the mat.
Step 6: Swim
Switch arms and legs and begin swimming, alternating arms and legs. Extend the body as much as possible.
8 Top Teaching Tips For Swimming Pilates Exercise
Tip 1: Shoulders
Keep your shoulders away from your ears.
Tip 2: Abs In
Pull your abs in to raise your belly button off the floor.
Tip 3: Pump
Pump your right arm and left leg up and down in a small pulse.
Tip 4: Feel Like You’re Swimming
Breathe in for a count of 5 kicks and reaches, and out for a count of 5. This will feel like swimming in a pool.
Tip 5: Centre
Reach from your centre, keeping your head and neck working as extensions of your spine.
Tip 6: Tailbone
Protect your lower back by moving your tailbone down.
Tip 7: Face Down
Keep your face down toward the mat. Never strain your neck by trying to look out or up.
Tip 8: Shoulders
Don’t hunch your shoulders.
7 Beginner Modifications For Swimming Pilates Exercise
Beginner Modification 1: Prone Breastroke
Prone Breaststroke pilates exercise
Beginner Modification 2: Prone Beats
Prone Beats pilates exercise
Beginner Modification 3: Dart
Dart pilates exercise
Beginner Modification 4: Back Extension On Swiss Ball
Back Extension On Swiss Ball pilates exercise
Beginner Modification 5: Prone Back Extension
Prone Back Extension pilates exercise
Beginner Modification 6: Prone Alternate Arm & Leg Lift
Prone Alternate Arm & Leg Lift pilates exercise
Beginner Modification 7: Prone Shoulder Squeezes
Prone Shoulder Squeezes pilates exercise
2 Advanced Modifications For Swimming Pilates Exercise
Advanced Modification 1: Swimming On Arc
Swimming On Arc pilates exercise
Advanced Modification 2: Swimming On Wobble Board
Swimming On Wobble Board pilates exercise
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
