by Amanda Turner
At the height of summer, I think Swimming is a great exercise to dive into ;) Swimming is an advanced level exercise that is a part of the Mat repertoire, but there are several other places you can execute this exercise. Two being the Reformer (on the long box) and the Spine Corrector, each increasing in difficulty.Amanda performing Swimming on the Spine Corrector
~Lift your arms, legs and head off the Mat. Legs should be together, back of the neck long.
~Lift your right arm and left leg higher and then reverse, lifting the left arm and right leg higher. Do this quickly; kicking the legs and fluttering the arms.
~Inhale for 5 counts, exhale for 5 counts. 3 Sets total.
~Once finished, sit back and round your spine.
~No tension in your neck
~Keep the legs straight (use the glutes and hamstrings to lift the legs instead of the feet).
~Lift your chest higher
~Swan of all kinds: Basic, Dive and Catch, and Dive
~Single Leg Kick
~Double Leg Kick
~Swimming on the Box (Reformer), more challenging because there is less surface area requiring more strength to maintain lift
~Swimming on the Spine Corrector, more challenging because there is even less surface area and its rounded requiring even more strength to maintain lift and not fall off