To work the core abdominals whilst maintaining lumbar and scapula stability and to challenge balance and co-ordination
Come to an all fours position with the knees bent directly under the hips and place the hands on the floor directly under the shoulders.
Inhale - To prepare
Exhale - To engage the core abdominals and stretch the right leg along the floor until it is fully straight and then lift the leg up off the floor as high as a neutral pelvis can be maintained. Ideally the foot will be level with the spine and no higher. Simultaneously stretch the left arm forwards along the floor and then lift the arm up in the air aiming to get the hand to shoulder height whilst keeping the distance between the ear and the shoulder
Inhale - As the limbs are held outstretched in the air
Exhale - Keep the core abdominals engaged to return the limbs back to the floor and then return to the starting position.
Core Abdominals, gluteals, scapula stabilisers
This exercise places extra stress on the wrist and knee joints. Take extra care when attempting this exercise for certain clients with problems in these joints, as it may prove unsuitable for them. Choose variation one in this case.
To work the abdominals whilst achieving segmental control of the spineView exercise >
The Swimming exercise is one of Joseph Pilates key 34 exercises in the original Pilates repertoireView exercise >
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