"Swimming is good for you on land, too!" said Club Pilates Franchise director of education, Vanessa Huffman. "This is a tried-and-true exercise for keeping strength in the backside of the body."
- Start on your stomach, with your arms extended overhead in front of you
- Keep the arms and legs long as they hover over the ground and lift up and down. Be sure to keep your core engaged to protect your back.
- Start slow for 10 seconds, then speed up for 10 seconds, and finish off by going as fast as you can for the final 10 seconds. This completes one 30-second rep. Do two reps to complete a set, with a brief break in between reps.
Rachel Pena, Club Pilates instructor in Carlsbad, CA, gave a great modification for this move if you have tight shoulders: "Try moving your arms in a goal post position; shoulder blades squeezing tight to your spine."
