Pilates swimmer
Instructions
Lie on your stomach with the legs straight and together.
Stretch your arms straight overhead, keeping your shoulder blades settled in your back and your shoulders away from your ears,
Pull your abs in so that you lift your belly button away from the floor.
Extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, lengthen your spine so that your head moves up off the mat as an extension of the reach of your spine.
Pump your right arm and left leg up and down in a small pulse, continuing to reach out from your center. Alternate right arm/left leg and left arm/right leg pulses.
Breathe in for a count of 5 kicks and reaches, and out for a count of 5.
This should feel like swimming in a pool.
Repeat for 2 or 3 cycles of 5 inhales and 5 exhales.
Негізгі бет Pilates Swimming l Exercise for Strengthening Your Back
Пікірлер