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Swimming (Pilates)

Pilates / Popular

Prone back-extension progression after the swan.

What coaches agree on

  • Anchor yourself by pressing your pubic bone down and drawing your lower abdominals in before you lift, so your spine has a stable base to move from.
  • Reach your arms and legs away from your body in opposite directions - that length is what lifts you, not muscling upward.
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  • Build the movement up gradually: get comfortable moving one arm or one leg at a time, or go slowly, before combining full alternating arms and legs at speed.

Common mistakes

  • Lifting too high and powering the movement from the lower back instead of the glutes and hamstrings, which arches and strains the spine.
  • Letting the torso rock side to side and the arms and legs move independently, instead of keeping the ribs, shoulders, and hips stable while only the limbs move.
Latihan Pilates Mat Swimming
Intermediate

Latihan Pilates Mat Swimming

Coach's take: Names the real faults and gives you the fix - coach-level insight, not just description.

3.5