lower back beginnerAI Tracked

Pilates Swimming

Lie face down, alternately lift opposite arm and leg in a flutter motion. Builds back endurance. Effectively targets the lower back. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Pilates Swimming: Step by Step

  1. Maintain proper form throughout the Pilates Swimming
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Pilates Swimming Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

lower backglutes
Equipment No equipment needed
Tracking Timed

Track Your Pilates Swimming With AI

Try PushUp Pro Free