Swimming On All Fours is a great opportunity to focus on balance and core, back, shoulder, and glute strength. It’s another great example of how Pilates works your whole body.
Here’s How To Do It:
Get on all fours, knees hip distance apart, hands beneath your shoulders. (If your wrists hurt, make a first and hold your body weight up on the backs of your fingers, keeping your wrists straight.)
Make sure you have a neutral spine and that your stomach isn’t sinking to the ground.
Lift your right leg, find your balance. You want to lift the leg parallel to the floor. Try not to lift the leg so high that it forces you to arch your lower back.
Keeping your right leg up, lift your left arm off the ground–just to parallel. Find your balance.
Think about your pelvis. Try not to let the side with the leg up to lift higher. Think about keeping your hip bones aligned.
Lower each limb and then repeat all steps using the left leg and right arm.
Repeat three times each side.
Hold each lift for 30 seconds, focusing on pelvic placement, core engagement (lifting the kegel and belly button to the spine), and breathing into the sides and back of the rib cage.
Most of all: Have fun swimming!