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Mat Exercises Swimming on the Pilates Ladder Barrel

IntermediateStrengthTier T3

A face-down move over a Pilates ladder barrel. You lie on the apex with arms forward and legs long, lift your arms, chest and legs, then alternate lifting the right arm with the left leg and the left arm with the right leg.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lay the stomach on top of the barrel apex with the hips at one end and the chest at the other.
  • Reach the arms forward and the legs long behind, spinning the inner thighs up so the legs are parallel.
  1. A man lies prone on the barrel apex - hips at one end, chest at the other, arms reached forward, legs long behind.

    Step 1 of 5

    Lay the stomach on the apex with arms forward and legs long, inner thighs spun up.

  2. He has lifted arms, chest and legs higher off the apex - an extended prone hold with length through the low back.

    Step 2 of 5

    Lift the arms, chest and legs higher while maintaining length in the low back.

  3. His right arm and left leg have lifted higher while the left arm and right leg hold level - the first swim beat.

    Step 3 of 5

    Lift the right arm and the left leg higher.

  4. He has switched - the left arm and right leg now higher, the other pair holding level.

    Step 4 of 5

    Switch - lift the left arm and the right leg higher.

  5. A man lies prone on the barrel apex - hips at one end, chest at the other, arms reached forward, legs long behind.

    Step 5 of 5

    Lay the stomach on the apex with arms forward and legs long, inner thighs spun up.

Safety Information

Warning: it is not ideal for those with neck or low back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.