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Pilates Move Of The Week: Go Swimming Without Getting Wet (And Not Having to Wash Your Hair Afterwards!)

Pilates Move Of The Week: Go Swimming Without Getting Wet

It will also aid in reducing lower back pain and when performed continuously will challenge lower back, shoulder, glute and abdominal muscular endurance.

Starting position:

Lye on your stomach with your legs and arms long and your arms reaching overhead. Palms facing down on the mat.

Exercise Execution:

  1. Engage your abdominals by lifting your belly button up off the mat to support your spine and activate your core.
  2. Reaching out from centre, extend and raise one leg and at the same time raise the opposite arm. Your head will naturally lift up with the spinal extension. Squeeze your glute on the activated side.
  3. Hold for 2-3 secs.
  4. Slowly lower down and then alternate sides.





Inhale to prepare. Exhale as you contract your core and lift up into extension. Inhale to lower.


Start out with 2-3 sets of 12-15 repetitions on each side and increase if desired.


Without relaxing, lift and hold the extension of the lower back and continuously alternate arms and legs for an extended period of time (30-60 secs) to work more into muscular endurance.

KX Tip: 

To add KX intensity to the exercise, add light dumbbells to the hands and hold for longer periods at the top. You can also do small circles with the arms / legs at the top to isolate more into the glutes and shoulders.

Aaron Smith is the CEO & Founder – KX Group. KX is a boutique fitness company with 17 studios across Melbourne and Sydney, offering dynamic pilates, barre and yoga. KX also run international retreats to Vanuatu and Bali.

Model: Cherida Forde, KX International Retreats Trainer.

Written by Aaron Smith

Aaron Smith is The Carousel’s resident pilates expert and Founder/Owner of Australia’s first high performance pilates group, KX Pilates. In 2009 he returned from living abroad with a vision to bring a new way of fitness training to Australia. “I loved the style and concept behind dynamic pilates, but I could see some areas for improvement, where I could add my own touch. I returned to Australia in 2009 and opened my first studio, in Melbourne, in 2010″, Smith said. Smith is now an award winning entrepreneur and franchisor, with 17 KX studios across Melbourne and Sydney, re-branding as the ‘KX Group’ and expanding the service offer to include; high performance pilates, assisted yoga, barre and international fitness retreats.

Smith holds a Bachelor of Science (double major in exercise physiology/pharmacology), trained in advanced STOTT reformer pilates and is a KX Pilates Master Trainer.


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