Swimming – Pilates Exercise Guide with Photos


Pilates Exercise Instructions:
Lie on stomach, straight arms overhead, engage pelvic floor. Legs straight, lift abdominals off mat. Lift chest with arms off mat at same time lift legs off mat. Right arm, left leg lift higher, then switch. Left arm and right leg lift higher. Continue to switch and chest lifted up and back of neck long. Face and eyes looking down. Inhale 2 counts, exhale 2 counts, coordinate with lifting limbs. Inhale twice (right, left) exhale twice (right, left). Repeat 8x.



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