(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup for Swimming:
Action for Swimming Preparation.
- Lie on your front with your arms long and in line with your shoulders, and
legs long and parallel behind.
- Nose to the mat, abs off the mat.
- Work your glutes and lengthen your legs away.
Action for Swimming.
Lift your head to look at the mat under your finger tips and lengthen.
- Inhale and raise your right arm and left leg, pause and lengthen them away.
- Exhale, lower and switch to lift the opposite arm and leg, pause and lengthen them away.
(Classical Pilates Technique: Swimming, Scroll right>>>...)
Raise your head to look at the mat under your finger tips.
- Inhale for five rapid arm and leg switches.
- Exhale for five rapid arm and leg switches.
- Repeat for a total of 20 switches.
Classical Pilates for Beginners:
The Side Kick Series: Swimming
Level: Beginner, Repetitions: 2-3 each side, then 20 in quick succession.
(In classical Pilates Exercise, the The One Leg Teaser preceeds Swimming).
Leg Pull Front Support.
Place your hands under your shoulders with your elbows close to your body...
Classic Pilates Cueing:
- Scoop deep! Swim long!
- Lift and switch, lift and switch...
- Works all the "powerhouse" muscles - including those of the shoulders,
the abdomen and the buttocks.
Don't let an injury or weakness stop you!
There is always a modification. Take your time and find the right one for you.
If in doubt, seek advice!
- The entire torso stays long.
- The back of the neck stays long.
- Keep the arms and legs at an even height. Work for length before you work for height.
- Let the arms move from the shoulder (work the upper powerhouse).
- let the legs work from the hip (work the abs and the buttock muscles).
- Lower back problems - work the arms alone, or work the legs alone.
- Shoulder problems - work the legs alone.
- Neck - Keep the head down.
Classical Pilates Technique: The Side Kick Series: Swimming, © Bruce Thomson, EasyVigour Project