Swimming Prep · Quadruped | Mat Pilates in 3D
Reach the selected leg backwards and the opposite arm forwards.
Preparation
Begin on hands and knees, with hands beneath shoulders and knees beneath the pelvis. Look towards the mat.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Begin on hands and knees, with hands beneath shoulders and knees beneath the pelvis. Look towards the mat.
Breathing example: Inhale
2. Movement
Reach the selected leg backwards and the opposite arm forwards.
Breathing example: Exhale
3. Observe
Maintain the rib cage and pelvis facing towards the floor.
Breathing example: Keep breathing
4. Complete the cycle
Return the hand and knee slowly to their starting support points.
Breathing example: Inhale
Observation points
Maintain the rib cage and pelvis facing towards the floor.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.