Pilates · No equipment
Swimming
Swimming is a mat pilates exercise for the back and glutes.
The animated figure highlights the muscles worked.
How to do it
- Lie face down, arms and legs long
- Lift the chest, arms and legs a little off the mat
- Flutter the opposite arm and leg in small, quick moves
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 20 s
- Some experience
- 2 × 30 s
- Experienced
- 3 × 40 s
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Pilates Core & Tone Core A: 2 × 30 s · 3 days a week
- 28-Day Wall Pilates Wall core: 2 × 20 s · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.