Summer Time Swimming Fun

By Emily Wenzel

During the summer months, many people find themselves drawn to some form of water. Be it a river, a lake, an ocean or a pool, swimming is a great way to activate both the body and the mind. As a fitness and wellness professional, I am an advocate of challenging the body and the mind in a variety of ways. In this article, I am going to share with you the benefits of swimming, how to incorporate Pilates and fitness into your swimming routine, as well as some specific steps to create a whole body workout. If you keep in mind that swimming does not have to be all leisure and simply add a few Pilates movements, the possibilities for fun fitness are endless!
Pilates Moves

Several Pilates and core exercises may be performed in the water. Combine your swimming activities with Pilates and invigorate your time in the pool. For example, treading water is a challenging core exercise that can be done in the pool. Here are a few tips on some Pilates moves for the pool: 

Side Leg Abduction
(outer leg): Standing in (at least) waist deep water with the left hand lightly holding onto the edge and the left leg close to the edge. Keep the hips in line (or square) with one another. Lift and lower the right leg to the side.  Keep the right hip from lifting. Lift from the powerhouse and the right outer leg. The emphasis is on the lift out as you exhale.   

Side Leg Adduction
(inner leg): Begin with the right leg lifted away from the midline.  Exhale and pull the leg slightly in front and across the midline of the body (stretching the iliotibial band).  Pull down through the powerhouse and inner leg (adductors).  The emphasis is on lowering the leg (exhale down). As you perform the leg circles, maintain your balance and stability through your powerhouse and be sure to grip lightly (if at all).

Leg circles:
This exercise not only stretches the hamstrings, iliotibial band and defines muscle tone in the quadriceps; it also helps to maintain the stability and strength of the hip joint.  It is important to articulate and isolate the function of the hip.  Begin with the right leg across the midline of the body and exhale as you bring it down, around, and up while maintaining the stability of the hip. Begin with small to medium circles so you can control from the abdominals. Perform a series (for example 10-20) and reverse the movement!

Arm circles:
the same is true for arm circles in the water. This is for scapular stabilization and strength of the shoulder joint: Circle the arms in the water.  If you are in shallow water, widen the legs and bend to a squat position with the weight in the heel and foot, instead of the toes. 

Another option is to lower in a lunge position and switch the lunge when you reverse the circle. Again, initiate the exercise from the powerhouse and create small circles. You can make this exercise as intense as you want. Extend the arms straight out making the letter ‘t’ with the body.  Lower the arms down, slightly back (strengthening the back) around and in front. Make sure the ears stay in line with the shoulders so the head stays in a neutral position (instead of jetting the head forward). Reverse these circles!  This also helps to open the heart, stretch the chest muscles and strengthen the back muscles.

Circling the arms and legs in addition to the breath will increase the benefits of the exercise by increasing circulation throughout your body. Begin inhaling as you circle the arms or legs externally and exhale and you circle around. Conversely, begin with an exhale as you circ le the leg or arms down, out and around.  Work your way to one breath with one circle!

Enjoy the summer and have fun!

Emily Wenzel of Body and Mind Enrichment, is a Certified Personal Trainer through the National Academy of Sports Medicine, a Certified Pilates Instructor through Powerhouse Pilates and The Pilates Coach, Herbalist, and Organic Gardener. She is also an instructor at the Pilates Loft in Clearwater. Bodyandmindenrichment.org