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How to Do the Swimming Frog Pilates Move

No Equipment Necessary: Swimming Frog

Just when I thought I knew most of the moves in Pilates, I was introduced to a new one that I'm kind of digging. A simple yet burn-worthy motion, the swimming frog helps open the chest while working back and booty. Living up to its name, the steps are exactly what one might imagine Kermit doing as he swims downstream.

Learn how to do it yourself!

  • Lying down flat on your mat, place your hands near your head with your elbows bent at your side.
  • Allow your forehead to touch the ground and bend your legs in a 90 degree angle with your feet flexed up in the air. Your legs should be wider than your hips, but not a v-shape.
  • Exhale and lift up and extend your arms back with hands just above the buttocks and squeeze the buttocks and inner thighs. Hold for one count.
  • Breathe in when you come back down to the mat. Exhale and repeat the motion.
  • Do three sets of 10 to 15 counts.

If you want to make it more challenging, try holding a medium-sized ball (basketball or larger) between your feet. Remember, your feet should be just a bit wider than your hips.

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