Pilates for core and back strength can make a huge difference in your daily life. Whether you’re lifting heavy items, working at the computer for hours, or looking to get toned and fit, Pilates can help. Pilates is accessible to people of all ages and abilities. It offers a great way to target key areas of the body that promotes balance, flexibility, and overall health. In this blog post, we’ll explore some of best pilates exercises for building a powerful core and back so you can feel strong and stable all day!

Is Pilates good for core and back strength?

Pilates is a great tool for improving both core and back strength. Pilates’ exercise sequences involve stretching, strengthening, and stabilization of the muscles of your core and back.  All these combine to improve balance, posture and reduce backpain. All Pilates exercises emphisize engaging core muscles. This means, no matter what exercise you’re doing in Pilates from to ab series to leg series, you’re always working to further strengthen the core.

Pilates movements are built around correct alignment, core engagement and breathing to help maximize the stability in targeted muscle groups while maintaining good posture. Pilates focuses on precise movements that target the deep stabilizing muscles. With controlled Pilates movements, one can painlessly and effectively build strength in both your core and back over time with consistent practice. Pilates is one of the best workouts for developing core and back strength.

What is the Pilates swimming exercise?

Pilates swimming sounds like you’ll be jumping in the pool for this exercise, but not so! While Pilates is great for cross-training with your summer swimming, Pilates swimming is the name of a classic Pilates mat exercise created by Pilates founder, Joseph Pilates. It is one of the original mat exercises and remains today as as effective exercise in Pilates for core and back strength.  

Pilates swimming mat exercise mimics the movements of swimming to increase core and back strength.  It’s a valuable extension exercise that helps improve posture, as well as strengthening glute and hamstring muscles. 

How do you do Pilates swimming exercise?

1. Lay out a mat on the floor.  
2. Lay down on your stomach.  Legs are straight about hip width apart. Arm are extended in front, palms down.
3. Engage your core by zipping ribs together and scooping the belly in and up.
4. Inhale, lift the arms, legs and head off the mat a few inches.
5. Exhale, lift the right arm slightly and left leg at the same time.
6. Switch by lifting the left arm and right leg. 
7. Continuing switching arms and legs, mimicking a swimming movement.  Continue to inhale and exhale naturally.
8. Repeat for a total of 10 counts.

Pilates swimming exercise can be done at a variety of speeds.  When first beginning, be sure to move slowly and accurately.  As you become stronger and more confident in the movement, pick up the pace.  Rocking from side to side should be avoided. If this begins to happen, reengage the core and slow down the movement. You shouldn’t feel pitching in the lower back.  Go for length of the body, not how high your arms and legs are. 

If the traditional swimming movement is too difficult, do arms first with legs down, then legs with arms down.  Complete the upper and lower body separately until you feel stable and confident enough to move into the full body movement.

Pilates is an excellent choice when it comes to strengthening your core and back. While the Pilates swimming exercise may seem challenging at first, with continued practice, you can see incredible improvement in your strength, balance and posture. You’ll feel refreshed and energized while doing Pilates exercises due to the challenge as well as the joy of improving your physical well-being. 
If you’re looking for all these benefits and more, join a class at ProHealth Physical Therapy and Pilates. They offer classes for all levels of fitness. With their knowledgeable team of professionals, you’ll be sure to get the most out of each session and reap amazing benefits from it.

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