Swimming Pilate
Swimming Pilate is a bodyweight exercise targeting the lower back and glutes. Performed lying face down, it involves alternating arm and leg lifts in a flutter motion, strengthening the posterior chain and improving spinal extension and coordination.
How to do it
- Lie face down on the mat with your arms extended overhead and your legs straight.
- Engage your core and lift your arms, chest, and legs slightly off the mat.
- Alternately lift your right arm and left leg higher while lowering the opposite limbs.
- Continue in a fluttering swimming motion, inhaling for 5 counts and exhaling for 5 counts.
- Keep your gaze down to maintain a neutral neck position throughout.
- Repeat for the desired number of breath cycles.
Form cues
- Keep your gaze fixed on the mat
- Reach your fingertips and toes away from you
- Engage your core to support your spine
- Move with a steady, rhythmic pace
- Keep your limbs straight but not locked
Breathing: Inhale deeply for a count of five as you flutter, then exhale for a count of five to maintain rhythm.
Common mistakes
- Arching the neck too high, which can cause strain in the upper spine
- Holding your breath, which prevents proper core engagement
- Moving limbs too fast, which reduces control and effectiveness
- Lifting the chest too high, which may put unnecessary pressure on the lower back
Muscles worked
Primary: lower back. Secondary: glutes, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 45s
Lose weight
3 sets × 45 seconds, rest 30s
Build muscle
4 sets × 60 seconds, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you have pre-existing spinal conditions, please check with a professional before performing this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working your lower back, glutes, and shoulders. If you feel sharp pain in your spine, lower your lift height.
Can I do this if I have back pain?
If you have persistent back pain, please consult a professional before starting. Focus on gentle movements and never push through sharp discomfort.
Do I need any equipment?
No, this is a bodyweight exercise that can be done on any comfortable surface, like a yoga mat or carpet.