Looking for cross-training ideas for swimming? Pilates can help with a lot of elements essential to swimmers.
In itself, swimming is considered one of the best full-body workouts. But did you know that pilates exercises could make your a better swimmer? Used by Olympic swimmers such as Dara Torres and Natalie Coughlin, pilates is a great way to improve your swimming performance.
Pilates focuses on a few principles that are also beneficial for swimmers. The first of these is proper breathing. Runners and other non-aquatic athletes have the advantage of always having access to a source of oxygen. Swimmers, on the other hand, must time their breath to ensure the best swimming pattern. Pilates can help by helping you control your breathing and syncing it with your movements in and out of the water.
By improving core strength, pilates can also help you depend less on your arms and more on your entire body for your swimming stroke. Many pilates exercises enhance the coordination between all parts of the body; by connecting your arms to your core and extending the energy from your abs to your extremities, you will increase your endurance for long-distance swimming.
Pilates also improves flexibility and coordination. By having more flexible shoulder, arm and hip joints, you will reduce the risk of injury and improve your swimming stroke. Greater body coordination means longer, more coordinated strokes and better endurance. Your posture will improve and give your better buoyancy in the water.
Here are a few pilates exercises you can do to improve your swimming game:
Single Leg Stretch
The single leg stretch is great for strengthening your abdominal muscles and stabilizing your pelvic region.
- Start sitting on the floor with your knees into your chest. Put your inside hand on your knee and your outside hand on your ankle.
- As you lower down your body, stretch your free leg in front of you at a 30-degree angle.
- Slowly switch leg and hand position.
Throughout the exercise, you should aim to keep your chest straight and still and your lower back flush against the floor. Imagine you’re holding a glass of water on your stomach—don’t let it spill!
Swimming
A pilates exercise inspired by swimming should improve actual swimming in the water. Give it a try!
- Lie on your stomach with your legs stretched out and your arms reaching over your head.
- Reach a leg and the opposite arm towards the ceiling without bending at the knee or elbow.
- Quickly switch the leg-arm combination, trying to find a good breathing sequence (2-inhale 2-exhale or 4-inhale 4-exhale).
Throughout the exercise, make sure your hips don’t rock from side to side by imagining a glass of water placed in the small of your back. This exercise will strengthen your back muscles, hamstrings and glutes.
For more pilates exercises for swimmers, meet with a professional pilates instructor or a physiotherapist. Always take a few classes before venturing on a pilates program on your own so a teacher can show you proper alignment and teach you the basic principles of pilates.
Swimmers, any pilates cross-training tips?