Pilates for Swimmers – Leg Stretching

Paddle with better control and faster times – without overloading the body.

Leg Stretch (Single Leg)

Starting Position

Lie on your mat with both legs drawn to your chest. Place one hand on your knee and the other on your ankle, then, controlling its movement, lower it while the free leg extends. Keep the leg at a height that allows the body to remain stable. Keep your head elevated.

Sequence of Movements

Exhale – Release the leg held under your chest, extend it, and draw the other leg towards you. Engage your abdominal muscles as you lift the leg back to your chest. Keep your elbows wide and your back stable.

Inhale – Switch legs.

Modifications

Lower Body

Support your head, neck, and upper body with a C-shaper, wedge pillow, or towels, and work only on the lower body.

Additional Challenge

To challenge your abdominal muscles more, pull the leg back only until it forms a right angle with the hip and gently place your hands on the leg. Then pull it towards your body.

Optimal Option

Keep your torso as still as possible, support your head with minimal effort, and maintain the legs at eye level.

Transition

Draw both legs to your chest with your hands placed on your ankles to achieve a stretch of both legs.

 

Single Leg Kicks

Starting Position

Lie on your stomach with your head and torso lifted. Elbows and forearms on the mat, hands together. Legs extended, as close together as possible. Press your forearms into the mat, relax your arms down, and lift your torso. Keep your head in line with your spine.

Sequence of Movements

Inhale – Bend the leg at the knee, lifting it upwards. Perform a pulsing movement with your heel towards your glutes twice, feeling your breath. Keep your heel in line with your hip bones. Try not to direct your toes outward when lifting the leg or lift your hips off the mat.

Exhale – Place the leg back down, extending it far outward. Switch legs.

Modifications

Head Down Version

Place your head on your hands to reduce tension in your lower back, neck, and shoulders.

Additional Challenge

Add pointing and flexing of the feet to challenge your coordination and memory.

Optimal Option

Position your arms away from your ears, pressing your forearms into the mat with arms wide open. Engage your abdominal muscles to create a gentle curve in your lower back, and drive your heels straight into your glutes without moving your toes outward. Hips perfectly still during the foot kicks.

Transition

Lower your torso down with your head tilted to one side, and your hands behind your back to begin double leg kicks.

 

Swimming

Starting Position

Lie on the mat with your arms extended in front of you, slightly raised above your head, and legs straight.

Movement Sequence

Lift one leg and the opposite arm simultaneously upwards. Quickly switch arms and legs without losing balance in your core. Your breath can follow the rhythm of “swimming,” for example, inhale for two movements and exhale for two movements (or 1 inhale for 4 movements and 1 exhale for 4 movements).

Modifications

One Side Only

Move only your legs or only your arms.

Additional Challenge

Move as quickly as possible without losing balance.

Optimal Option

Maintain a steady rhythm while moving all four limbs and keep your core stable during rapid movements.