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The Beginner's Guide to Pilates

4-Point Kneeling and Swimming

Upper back, shoulder, and abdominal muscles are key for proper posture. One of the most effective way to strengthen and stabilize these muscles is to challenge their endurance in less stable positions.

The following exercise can be conducted in sets of 8 to 10 repetitions for each side:

1. Kneel on your hands and knees, with your knees underneathe your hips, and your hands underneathe your shoulders.
2. While breathing in, slide your opposite hands and feet along the floor, and lift both slightly. Focus on keeping your abdominal muscles contracted.
3. While breathing out, return both your hands and arms to the position in step #1.

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