Pilates Exercise: Swimming | Pilates Anytime

Muscle Focus: Back extensors.
Objective: Strengthen back extensors and increase spinal extension.
Start Position: Lie flat on your stomach with arms extended straight by the ears and legs extended and together (for less advanced practitioners, keep legs hip-width apart).
Movement: Pull the abdominals to spine and float the arms and legs off the Mat. Gaze slightly in front of the body on the Mat keeping the back of the neck lengthened. Lift right arm and left leg towards the ceiling. Lower right arm and left leg as the left arm and right leg lift towards the ceiling. Switch. Increase the tempo until opposite arm and leg flutter.
Precautions: Keep the shoulders pulling away from the ears. Eliminate strain in the lower back by pulling the abdominals in towards the spine. Maintain torso and pelvis stability as the arms and legs move.
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[@talijamir3478]

I really 1 to learn swimming n I've learn after looking this video

[@pradeeppatil961]

I was thinking of this exercise since long time, that there must be a swimming Yoga / exercise & I doing this from long time. Today I thought, will check on the net, that is there exercise like this or not n I got it, but I am doing butterfly type too. Will you inform me the benifits of this? Thanks a lot.

[@Chuchuchu31]

Everytime I did this workout, I got pain in my pubic bones area. I couldnt do it properly.

[@o___o2327]

This is the same as Air swimming right?

[@julesk3783]

Hi, may I know this workout is good for which muscle group? Or which part of the body please? Thank you.