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  Classical pilates mat online workout:   swimming Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(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:
  • 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 Preparation.
  • 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.
Action for Swimming.
  • 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 Technique: Swimming, Scroll right>>>...)

Classical Pilates for Beginners:
The Side Kick Series: Swimming

Pilates:  The Side Kick Series: Swimming
Level: Beginner, Repetitions: 2-3 each side, then 20 in quick succession.

Previous Exercise:
Classical Pilates Exercise: Tease One Leg.
(In classical Pilates Exercise, the The One Leg Teaser preceeds Swimming).
Next Exercise:
Leg Pull Front Support.
Classical Pilates Online: Swimming
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.
Precision Points:
  • 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).
Modifications: 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!
  • 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