Lie facedown on a mat with your legs straight out; feet hip width apart, toes pointed. Extend your arms out above your head; shoulder width apart with your palms on the ground.
Inhale deeply, then exhale as you contract your core muscles; pull your abdominal muscles in and hover your arms, legs and face just above the ground.
Inhale as you lift your left arm and right leg up as high as is comfortable, then slowly lower them to hover just above the ground.
Exhale as you lift your right arm and left leg up as high as is comfortable, then slowly lower them to hover just off the ground.
Continue alternating arms and legs as if swimming for a set number of repetitions or a set time period. Lifting each arm and leg up and back down is one repetition. Do not let your arms or legs touch the ground until all repetitions are complete.
The Pilates Swimmers are a great overall exercise but their primary focus is effectively targeting the lower back muscles. This level of difficulty is a great way to increase strength and endurance in your lower back. This move is ideal for a moderate to advanced Pilates routine. When done in high repetitions, this is also a particularly brutal core component to add to a boot camp routine.