Swimming out of the water requires a little bit more coordination. Strengthen your whole back side by doing the Pilates version of this fun classic (usually done in contrast to the Teaser).
Purpose- strengthen back muscles/legs/bottom, works coordination, extension
Preps- Pregnant Cat, Swan, Heel Beats, Double Leg Kick, Superman, X Lifts, Acquaman
Form- don't rock pelvis from side to side, lengthen neck, arms/legs parallel and reach in opposition, lift navel to spine
*Not appropriate for: low back problems with extension (spondyloisthesis, stenosis, disc injuries); if shoulder injuries are a problem only move legs
Modifications- pillow under hips, legs kick only, start on Cadillac for preps, tabletop arm/leg extensions, shorten time hovering
How to Advance- Reformer on box, wrists stay above foam roll
Challenges- extend time hovering, increase tempo, transition right into Aquaman without a break