Pilates Swimmer
Auto DetectedProne mat exercise simulating swimming strokes that targets back extensors, glutes, and hamstrings to build posterior chain strength, core stability, and endurance; ideal for posture improvement.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Obliques, Traps, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
6/10Transverse Abdominis
Obliques
5/10External Obliques
Traps
4/10Mid Traps, Lower Traps
Shoulders
3/10Rear Delts
Programming
Typical Rep Range
20-40 reps
Rest Between Sets
30-60 seconds • Recover fully between sets
How to Perform
Lie prone on a mat with arms extended overhead shoulder-width apart, legs straight back hip-width apart, toes pointed, and core engaged to press pubic bone into mat for neutral spine.
- Inhale to prepare.
- Exhale and lift head, chest, arms, and legs a few inches off the mat while lengthening spine.
- Alternate fluttering right arm up as left leg lifts higher, then switch.
- Coordinate with rhythmic breathing, inhaling for five counts and exhaling for five.
- Keep torso stable without rocking or twisting.
- Continue for 20-30 counts.
- Lower all with control on exhale.
Coaching Tips
Form Cues
- Draw navel to spine
- Lengthen through crown of head
- Shoulders down from ears
- Reach opposite arm and leg
- Keep pelvis stable
- Gaze down to mat
Breathing
Inhale to prepare, exhale to lift and during flutter movements; maintain rhythmic breathing synchronized with five-count inhales and exhales.
Tempo
1-0-1
Range of Motion
Lift limbs 2-4 inches off mat with small, controlled flutters; maintain neutral spine without excessive arching.
Safety
Safety Notes
- Engage core to avoid lower back strain
- Maintain neutral neck to prevent cervical discomfort
- Use modifications if shoulder issues present
- Stop if sharp pain occurs in back or neck
- Keep movements small for beginners
Spotting
No spotting needed; perform in open space with mat for cushioning.
Common Mistakes
- Excessive lumbar arching
- Neck straining by looking up
- Flailing limbs losing control
- Rocking torso side to side
- Shrugging shoulders
- Forgetting core engagement
When to Avoid
- Acute lower back pain
- Neck injuries
- Shoulder impingement
Flexibility Needed
- Adequate spinal extension
- Hip flexor flexibility
- Shoulder flexion range
Build Up First
- Core engagement proficiency
- Prone position comfort
- Basic coordination for alternating limbs
Also known as
Swimming Exercise, Pilates Swimming, Prone Swimmer
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