Swimming

Pilates swimming, one of the effective pilates exercises to relieve lower back pain, is a fun mat workout that also happens to be rather hard since it engages every muscle in the body. Fortunately, it's also simple to change. Swimming is a back extension activity that works well as a counter stretch to the various Pilates mat activities that call for forwarding flexion. This workout is great for your buttocks, lower back, and core. It works the gluteus maximus muscle, and you'll commonly see it in exercises aimed at giving your glutes greater definition. The rear of your thighs' hamstrings is utilized to pull your legs off the mat.

Swimming works the back extensor muscles as well. To relieve stress in your neck and shoulders, you'll need strong back extensors. They're an important part of the long spine position seen in Pilates workouts, and they'll help you keep good posture in everyday life. You'll also want to maintain your abdominals, particularly your obliques, engaged throughout the action. Your abdominal and back muscles work together to support your spine and neck, so you're not using your neck and shoulder muscles to elevate your upper body and head.

How to do:

• Stretch your arms straight above, keeping your shoulders away from your ears and your shoulder blades nestled in your back.
• Pull your abs in until your belly button is lifted off the floor.
• Extend your arms and legs to the point where they naturally rise off the floor in opposing directions. Simultaneously, stretch your spine such that your head rises off the mat as an extension of your spine's reach.
• Continue to stretch out from your center while pumping your right arm and left leg up and down in a tiny pulse. Pulses should be alternated between the right arm and left leg and the left arm and right leg.
• Inhale for 5 kicks and reaches, and exhale for 5 kicks and reaches. It should be similar to swimming in a pool.