Swimming — 50 Counts: A Complete Guide
Quick Intro
Swimming — 50 Counts is a mat Pilates exercise performed lying face down, lifting the chest and legs and flutter-kicking the opposite arm and leg in alternation the same way Swimming does, but sustaining that alternating pattern for a full fifty counts without breaking the lifted position anywhere along the way. Extending the standard set length considerably, so the back extensors have to sustain the hold for much longer, is what makes this harder than the standard version.
Equipment Needed
No equipment is required. A Yoga Mat underneath is a reasonable way to cushion the hips and chest against a hard floor.
Why It Matters
Sustaining the lifted extension for fifty counts asks for considerably more staying power than the standard set length, on top of the same back and hip range and the same alternating-limb coordination. The lower back muscles (erector spinae) hold the sustained extension for the full fifty counts, and the largest glute muscle (gluteus maximus) works to keep the legs lifted throughout. A muscle at the back of the thigh (hamstrings, biceps femoris) drives the flutter for considerably longer than the standard version asks, the rear of the shoulder (deltoid, posterior) sustains the arm flutter across the extended count and the broad muscle spanning the upper back and neck (trapezius) supports the lifted chest position through the whole set.
When to Do It
Swimming — 50 Counts works well in the prone back-extension portion of a Pilates mat session, usually attempted once a shorter, standard-length set already feels sustainable. Two to three sessions a week is a reasonable pace for building toward this longer count.
Anyone with a current lower back or neck issue should get individual guidance before adding this exercise, since sustaining the lifted extension for a full fifty counts places extended, repeated demand on the spine.
Getting Ready
Performing a shorter set of twenty counts first confirms the lifted position and the flutter rhythm both feel stable before the full fifty is attempted. Checking that the chest and legs feel clearly lifted previews what the longer count will demand of that position.
Step-by-Step Instructions
1. The setup. Lie face down, arms extended forward and legs extended back, lifting the chest and legs slightly off the mat.
2. The early counts. Begin the alternating flutter of opposite arm and leg, counting the first ten to fifteen.
3. The sustained middle. Continue the flutter without lowering the chest or legs, watching for the first sign the extension is starting to fade around count twenty to thirty.
4. The final counts. Complete the remaining counts to reach fifty total, then lower the chest and legs down with control.
How Many, How Often
Swimming — 50 Counts is dosed by counts completed within a single sustained set, with the full run of fifty counting as one attempt.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to sustaining more than twenty or twenty-five counts | 1 set of 20 to 25 continuous counts |
| Intermediate | The extension stays lifted through a longer run | 1 to 2 sets of 30 to 40 continuous counts |
| Advanced | Comfortable sustaining a full fifty without the chest or legs dropping | 2 sets of 50 continuous counts |
The chest and legs staying lifted through the fiftieth count matters more here than reaching the full count, since finishing the set with the position sagging has already stopped training sustained extension.
Modifications and Variations
Two easier versions build toward this count.
As an easier version, Swimming performs a shorter count without the demand of sustaining the full classical fifty.
As a further easier step beyond that, Swimming — Slow Alternation slows the flutter pace considerably, letting the lifted extension and the coordination pattern both be learned without the speed demand of the full version.
Common Mistakes to Avoid
Letting the chest or legs drop as the count climbs. Allowing the lifted position to sag once fatigue sets in, usually somewhere around count thirty, turns a sustained hold into a partially collapsed one. The lift needs to stay as high near count fifty as it was at count one.
Speeding up the flutter to finish the count sooner. Rushing the alternating rhythm is a common way this longer set gets cut short. A steady, unhurried tempo throughout trains the back extensors and the coordination more than a rushed one.
Losing the count and guessing at fifty. Drifting attention away from an accurate count, especially once fatigue makes the later numbers blur together, makes it hard to know whether the full fifty was reached. Counting out loud or in a clear, deliberate rhythm keeps the count accurate.
After Your Set
Folding forward over bent knees, hips settling toward the heels with the arms let out long ahead, gives the lower back time to recover after such a long stretch of sustained extension. A gentle neck release, slowly turning the head side to side, finishes easing out any tension from the sustained hold.
Going Deeper
This exercise usually works well as an endurance test on top of the flexibility and coordination the standard version already demands, since sustaining the lifted position gets harder with every additional count. The lift tends to lower somewhere in the thirties as the back extensors start to fatigue, even while the flutter keeps going. Keeping the height for the whole fifty counts, even if that means stopping short of the full count for now, builds sustained strength faster than finishing a count that lost its lift halfway through.
Someone who already completes a shorter set steadily typically manages thirty to thirty-five continuous counts within a few sessions, then works toward the full fifty over several weeks.
How to Know You’re Improving
- A chest and leg lift that stays just as high at count fifty as at count twenty
- A flutter rhythm that stays steady the whole way, never speeding up to finish sooner
- A count that stays accurate and deliberate, never getting lost under fatigue
- A total count that grows while the lifted position holds
A lift that never sags before the count ends matters more than how many total counts get reached.
Muscles Worked
- Erector Spinae (the lower back muscles, holding the sustained extension for the full fifty counts)
- Gluteus Maximus (the largest glute muscle, working to keep the legs lifted throughout)
- Biceps Femoris (a muscle at the back of the thigh, driving the flutter for considerably longer than the standard version asks)
- Posterior Deltoid (the rear of the shoulder, sustaining the arm flutter across the extended count)
- Trapezius (the broad muscle spanning the upper back and neck, supporting the lifted chest position through the whole set)
FAQ
Why extend the count to fifty? Fifty is the classical count for this exercise, and sustaining it asks the back extensors to hold the lifted position under accumulating fatigue, well beyond what a short burst demands.
When is it time to try the full fifty? When a shorter set of thirty or so counts feels sustainable, with the lift staying high the whole way through, start working toward the full fifty.
Is some lower back or shoulder fatigue after this exercise normal? Yes, fatigue through the lower back, glutes and shoulders after a longer count is expected. Sharp, localized spinal pain, as opposed to general tiredness, is the signal to stop and get it looked at by a doctor or physical therapist.
Is splitting the fifty counts into two shorter sets acceptable while this endurance builds? Yes, splitting the total count across two sets with a brief rest between them is a reasonable way to build toward a fully continuous run of fifty.
How often should the fifty-count set be practiced? Two to three times a week, once a shorter set already feels sustainable, is enough repetition to build toward this longer, continuous version.
Related to Swimming as the easier version built around a shorter count, with Swimming — Slow Alternation easier again.