The benefits of Pilates on the life and performance of a swimmer are numerous. The reason that Pilates and Swimming may be used in the same context of conversation has less to do with the actual movement of swimming and its similarities to the methodology of Pilates, but more to do with the way that each exercise increases the benefits of the other.

One term that is used frequently in swimming circles is one that refers to the development of the swimmer’s  “aquatic line”. This is a direct result of everyday postural alignment. Alignment out of the water affects the body’s ability to glide through the water, and this ability a swimmer hopes will be marked by precision and concentrated power. Muscle imbalances develop from bad alignment, and bad alignment develops though bad habits postural patterns of everyday movement.

Some swimmers complain of lower back irregularities, or of not being able to flex and bend in the shoulder or hip girdles. These little glitches within the body can hinder the capacity for speed and agility underwater. Pilates implements the necessary exercise methods that reintroduce balance to the body. This restarts the muscular habituations and increases the alignment of the body, developing a new sort of movement, a physiological “blueprint” of sorts. Once the body is reprogrammed through Pilates training, a swimmer’s aerodynamic ability, especially in the shoulder girdle generates a lower rate of activity obstruction. This newfound freedom of movement, directly affect a swimmer’s ability to progress positively.

These changes, however slight, will yield massive returns for the simmer that wishes to speed up their times, or make their swims more efficient. Pilates increases flexibility, enhances body awareness, and strength trains the entire body simultaneously to develop a lean, long, alert neuromuscular center. A tight knit connection between muscle and brain mass allows for a quickened response to direction, which translates underwater as physical demands being met with higher proficiency.

In a recent Seattle Times article regarding swimming it stated, “For best results, be sure you rotate, power through and finish each stroke rather than swimming flat and cutting your stroke short. Establish as efficient an aquatic line as possible; swimming with the head, shoulders, hips and feet in the same line on/to the surface of the water, and holding a straight line from side to side like a spear.”

This excerpt defines the goal for all swimmers. The axis of focus rotates around the development of a straight line within the body. Not only will Pilates realign an off-centered swimmer, it will also incorporate deep breathing patterns that will expand lung capacity. Giving a swimmer access to an internal sense of rhythmic breathing. Breathing underwater does not come as easily as do breathing techniques in running or walking. Because of this it is imperative to enroll yourself in a program that will help develop a natural sense of controlled breathing in and out of the water.

Pilates is the perfect tool to help guide your body into a perfect a pattern of breathing and balanced configuration. Once the line of your body is corrected and the correct breathing patterns are established, there really is nothing else holding you back from excelling, improving, or even successfully introducing yourself to the great fitness world of swimming.

It may not seem like the most natural of coupling, when you put the physical act of swimming and Pilates in the same sentence, but some Pilates enthusiasts have referred to Pilates as “underwater ballet”, so what’s the resemblance? It would seem that the methods of movement must have some similar basis between them, with each offering their won set of distinct and parallel benefits. But how similar is Pilates to the actual movement of swimming, and how does it benefit a swimmer to be involved in Pilates and vice versa?

First of all, professional, competitive and athletic swimmers pride themselves on the core stimulation and calorie consumption that swimming offers. The core muscles used in swimming are not predominately the rectus abdominis muscles (the overlaying abdominal muscles, commonly referred to as the six-pack), but rather incorporate the transverse abdominals in its use of energy. The transverse abdominis are the underlying muscles, which are harder to target through crunches and cardiovascular exercise alone. Swimming is one of the only aerobic exercises, included with some manner of running styles that does so.

Pilates does claim that its slow and controlled movement, like swimming, instigate the deep burn within the muscles found in the transverse abdominis muscles, but it also claims it’s “contrology” as being the method to rock hard abs, which targets the rectus abdominis. So which is it?

Pilates does utilize the underlining core muscles, but not in the way that swimming actively does, and it’s focus is not only to develop a taut mid-section but also to increase alignment within the body. However, there is a catch 22 with this Pilates fact. For the abdominals to be visible, Pilates alone cannot shed the layers of fat that tends to naturally accumulate on those that have a few extra pounds around the belly.

While Pilates will help you to strength train the hard to reach trunk muscles, only cardio will help you excess the outer layers so that you can see all of your hard work come to the surface.

Swimming is like Pilates in the sense that it is a non-weight bearing exercise and is easy on the joints, but it holds a calorie-burning component that Pilates does not. This one main distinction between Pilates and swimming found in the nature of the exercise is that swimming is an aerobic exercise, Pilates is not.      An hour swimming laps can burn up to 700 calories and hour, if you are swimming moderately paced. An hour of Pilates can burn anywhere from 250-350 calories depending on energy expenditure and body size.

Pilates and swimming are great options for the population of over 40, but also benefits the younger, and even competitive athlete. Everyone struggles with getting enough exercise in their life, but the bigger problem is the lack of balance in the exercises that the general population is participating in. This is where the combination of swimming and Pilates creates a “perfect storm”, for those seeking a certain gentle and rehabilitative approach to whole body wellness.