Swimming on the Pilates Reformer is part of the second Long Box series. After you have done Grasshopper and Rocking on the Long Box, you're ready to swim it all out. It's a great series that challenges your body's connection to your center against gravity. And, because you higher off the ground than on the mat it allows you to make your movements bigger and challenge your brain. Try it, you'll feel how your body thinks this version is harder than on the mat. After you've completed Swimming, your 2nd Long Box series is complete and you can continue on in your Reformer practice.
Spin your inner thighs up slightly and hug your legs together.
With 2 heavy springs still on the Reformer for stability. From Rocking drop off the straps if you were using them and reach your arms long in front of you and your legs long behind you. Because you are facing gravity you want to make sure you arrange your spine to encourage the longest extension you can make from your upper back and out through your limbs. Reach your tailbone longer, allow your front ribs to lift without rounding our upper back. Reach your arms from your low ribs and your legs from your mid-waist. Spin your inner thighs up slightly and hug your legs together.
Reach one arm and your opposite leg up without lowering your other arm and leg. Switch. The body will want to lower your limbs that are not lifting. The key is to work your way up or at least back to your start position. Switch your arms and legs while you continue to breathe naturally. Do this for 2-3 cycles of breathing or about 20 reps 10 each side. Maintain length in your neck as well. It's easy for your head to lower down too much or extend too much. Focus on your head being in line with your spine.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!