Pilates for Swimmers

Last Updated on February 2, 2024 by admin

**Many swimmers enjoy the benefits of both Pilates and yoga by combining these exercises in their dryland/land training programme**

In this article, we will provide advice, exercises, hacks and tips on the dryland training benefits of Pilates for swimmers.

What is Pilates?

Pilates is a form of exercise which can help improve a swimmer’s general strength and overall well-being.

What are the benefits of Pilates for swimmers?

Pilates focuses on strengthening the body’s core, while also increasing flexibility and improving posture, all of which are key swimming attributes.

What is the difference between Pilates and yoga?

Pilates and yoga have many similarities.

They both have a strong body and mind connection.
Both forms of exercise focus on controlled breathing and body movement

However, Pilates and yoga differ in the following ways,

Yoga focuses on the union of mind, body and spirit.
Its emphasis is on relaxation, reducing stress and anxiety.
Pilates focuses on a full-body workout to improve strength and flexibility.
Many swimmers enjoy the benefits of both Pilates and yoga by combining these exercises in their dryland/land training programme.

Pilates exercises for swimmers

Listed below are some of our favourite Pilates exercises for swimmers.

How to engage the swimming core

The following exercises require the swimmer to engage their core.

Engaging core muscles ensures the abdominal muscles are correctly aligned, to help support and perform certain swimming-related drills and skills effectively.
To engage their core, the swimmer should continue to breathe normally.
They should then tighten and contract their stomach muscles while drawing their navel towards their spine.

The kneeing superman

**Swimmers should fully extend their alternate right arm/left leg and left arm/right leg and hold for 5 to 10 seconds.**

The kneeling superman is a great exercise for developing shoulder stability and strengthening the back.

How to perform the kneeling superman

The swimmer starts this exercise on all fours. That is on their hands and knees.
Their arms should be fully extended, and their knees should be bent at a 45 degrees angle.
They should ideally perform this exercise on a soft surface such as a gym mat or carpet.
The swimmer should engage their core.
They should fully extend their alternate right arm/left leg and left arm/right leg and hold for 5 to 10 seconds.
Swimmers should ensure they maintain a regular breathing pattern.
They should inhale while performing the stretch and exhale while recovering the opposite arm and leg back to the start position.
Beginners should perform this exercise 8 to 10 times, initially holding for 5 seconds, with 2 to 3 reps.

The Pilates swim

**The swimmer should extend their spine by lifting their head**

The Pilates swim is a testing exercise which is great for strengthening the swimmer’s glutes and their core

How to perform the Pilates swim

The swimmer should lie in a prone position (on their stomach) ideally on a soft surface such as a gym mat or carpet.
The swimmer should engage their core.
To start this exercise the swimmer should raise both their arms and legs simultaneously so only their trunk is on the floor.
The arms should be straight and fully extended over their head
The legs should be straight with their feet in a pointed (plantar flexion) position
The swimmer should extend their spine by lifting their head.
The swimmer should then perform shallow alternate right arm/left leg and left arm/right leg flutter kicks and arm movements.
Swimmers should ensure they maintain a regular breathing pattern.
Beginners should perform this exercise for 20 to 30 seconds, with 2 to 3 reps.

Straight leg flutter kicks

**The swimmer should perform a series of small flutter kicks**

Straight leg flutter kicks are a great core development exercise for the core and glutes

How to perform straight leg flutter kicks

The swimmer should lay on the floor on their back (supine) with their, arms straight by their sides and their hands tucked under their butt.
Ideally on a soft surface such as a gym mat or carpet.
They should raise their legs approximately 6 inches (15 cm) off the ground.
They should then engage their core.
Their legs should remain straight, with their toes pointed throughout this exercise.
The swimmer should perform a series of small flutter kicks.
Beginners should aim to continually kick for 10 to 20 seconds, with 2 to 3 reps.

Streamlined straight leg flutter kicks

**The swimmer should raise their legs and arms (still in a streamlined position) approximately 6 inches (15 cm) off the ground**

Streamlined straight leg flutter kicks are an advanced Pilates exercise which helps to further develop the core and glutes

How to perform straight leg flutter kicks

As for the straight leg flutter kicks exercise above.
The swimmer should lay on the floor on their back (supine).
Ideally on a soft surface such as a gym mat or carpet.
But for this exercise, they should place their arms in a streamlined position above their head.
They should raise their legs and arms (still in a streamlined position) approximately 6 inches (15 cm) off the ground.
They should then engage their core.
Their legs should remain straight, with their toes pointed throughout this exercise.
The swimmer performs small flutter kicks.
Beginners should aim to continually kick for 10 to 20 seconds, with 2 to 3 reps.