{"id":227337,"date":"2026-06-06T10:02:40","date_gmt":"2026-06-06T08:02:40","guid":{"rendered":"https:\/\/www.parisselectbook.com\/2026\/06\/06\/pilates-can-be-a-great-help-this-swimming-inspired-exercise-targets-abs-after-50\/"},"modified":"2026-06-06T10:02:40","modified_gmt":"2026-06-06T08:02:40","slug":"pilates-can-be-a-great-help-this-swimming-inspired-exercise-targets-abs-after-50","status":"publish","type":"post","link":"https:\/\/www.parisselectbook.com\/en\/2026\/06\/06\/pilates-can-be-a-great-help-this-swimming-inspired-exercise-targets-abs-after-50\/","title":{"rendered":"“Pilates can be a great help”: this swimming-inspired exercise targets abs after 50"},"content":{"rendered":"

After the age of 50, the figure changes, and the abdominal muscles require special attention. In 2026, a Pilates exercise<\/strong> inspired by swimming<\/a> attracted the interest of specialists. This movement, called “swimming”, targets the deep abdominal muscles while respecting the back. <\/p>\n

Why Pilates helps strengthen the abdominal muscles after 50<\/h2>\n

Around the age of 50<\/a>, hormonal fluctuations linked to the menopause encourage the accumulation of belly fat. This natural phenomenon should not be seen as a problem to be tackled. Yet Pilates offers a gentle and effective way to tone this area. <\/p>\n

Pilates teacher Brynne Billingsley, interviewed by American media outlet Parade, points out that this discipline strengthens the deep muscles of the abdomen with every session. It also improves posture, body awareness and spinal stability. These benefits contribute to a progressively slimmer figure<\/a>. <\/p>\n

Poor sitting posture<\/a> weakens the abdominal muscles and, in the long run, gives the impression of a rounder stomach. Working on posture on a daily basis is therefore an invaluable ally in achieving a more toned tummy. <\/p>\n

“Pilates can be a great help, as it strengthens the deep muscles of the abdomen with every exercise.”<\/p><\/blockquote>\n

Swimming”, a Pilates exercise acclaimed by experts<\/h3>\n

Among the movements recommended by Brynne Billingsley are the “hundred”, plank and roll-ups. However, one Pilates exercise stands out from the rest: “swimming”. This movement imitates the gestures of freestyle swimming, lying on the stomach. <\/p>\n

Its effectiveness is based on the alternation of arms and legs, which continuously stimulates the abdominal muscles. As a result, the deep muscles work without excessive pressure on the back. This movement is therefore ideal for people over 50. <\/p>\n

    \n
  • Lie on your stomach, arms stretched forward and legs back.<\/li>\n
  • Lift your head, chest, arms and legs off the ground.<\/li>\n
  • Gently contract your abdominal muscles to lift them off the mat.<\/li>\n
  • Raise one leg and the opposite arm, then alternate as in freestyle.<\/li>\n
  • Maintain this movement for 10 slow breaths<\/strong>.<\/li>\n<\/ul>\n

    How to do this Pilates exercise at home<\/h2>\n

    To practice swimming at home, all you need is a simple mat. The starting position is to lie on your stomach, with your legs slightly turned outwards. This rotation helps protect the lower back during exercise. <\/p>\n

    Then lift your head, chest, arms and legs simultaneously. Keep your gaze on the floor to protect your neck. Also, gently contract your abdominal muscles to lift your navel off the mat. <\/p>\n

    The alternation of limbs must remain fluid and controlled. Raise one arm and the opposite leg, then reverse. This pendulum movement reproduces freestyle swimming. The aim is to maintain this rhythm for 10 slow breaths<\/strong>, without holding your breath. <\/p>\n

    Regular practice of this Pilates exercise gently strengthens the abdominal muscles. As an added bonus, the stomach position stimulates digestion and reduces bloating. <\/p>\n

    The benefits of swimming for the whole body<\/h3>\n

    This movement is not limited to the abdominal muscles. In fact, it challenges the body by stretching the spine. The glutes, hamstrings, back and shoulders work in synergy. <\/p>\n

    Postural muscles are also exercised, improving balance and coordination. This Pilates exercise therefore has a global effect on the figure. It is ideal for people who wish to tone their bodies without violent impact on the joints. <\/p>\n

    Brynne Billingsley points out that lying on the stomach helps reduce abdominal tension. This posture promotes digestive comfort and helps deflate the belly naturally. <\/p>\n

    Combine Pilates with cardio for visible results<\/h2>\n

    Pilates strengthens deep muscles, but doesn’t burn as many calories as cardio. Pilates teacher Constance de Schompr\u00e9 advised Femme Actuelle to combine Pilates with other sports. These include jogging, swimming, cycling and HIIT. <\/p>\n

    This combination helps to tone the figure while promoting fat loss. In addition, cardio improves endurance and cardiovascular health. The two approaches complement each other for a firmer, more dynamic body. <\/p>\n

    Practicing a Pilates exercise such as “swimming” two or three times a week already offers noticeable results. Muscles shape up, posture improves and the stomach looks flatter. Adding a weekly cardio session accelerates these effects. <\/p>\n

    From now on, incorporating Pilates into your fitness routine is accessible to everyone. This swimming-inspired movement is an excellent starting point for women over 50 who want to regain a toned tummy. The Pilates “swimming” exercise combines gentleness and effectiveness, without the need for any special equipment. <\/p>\n","protected":false},"excerpt":{"rendered":"

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