Pilates Breaststroke Prep: Technique, Muscles Worked and Modifications

How to do the Breaststroke Prep

Lie face down on your mat with your legs straight and your arms resting by your sides.

1. Keep your legs extended and gently press the tops of your feet into the mat.
2. Hover your face just above the floor to lengthen the back of your neck.
3. Lift your upper chest and head slightly away from the mat using your upper back muscles.
4. Reach your arms forward past your ears.
5. Sweep your arms out to the sides and circle them down toward your hips.
6. Lower your chest and head back to the starting position.

• Breath. Teachers cue breathing differently, but a common pattern is to inhale as you lift your chest and reach forward, then exhale as you sweep your arms back. You might also be taught to inhale during the entire arm sweep and exhale as you lower down.
• Where you feel it. You should feel the effort in the muscles of your upper back and the backs of your shoulders. You should not feel pinching or sharp strain in your lower back or neck.
• How many. 5 to 8 slow repetitions

Common mistakes

• Craning the neck. Keep your gaze directed down at the mat rather than looking up at the wall. This keeps your neck aligned with your spine.
• Lifting the lower back. Focus the spinal extension entirely in your upper back. Keep your lower ribs softly resting on the mat to prevent your lower back from taking over.
• Rushing the arm sweep. Move your arms slowly to ensure your posterior deltoids, rhomboids, and trapezius do the work. Momentum reduces the muscular benefit.
• Holding your breath. Maintain a steady flow of air throughout the movement. If the standard breathing pattern feels awkward, simply breathe naturally.

Make it easier or harder

Easier

• Keep your arms resting by your sides and practice only the upper back lift.
• Perform the arm sweep while keeping your forehead resting on a small folded towel.
• Reduce the range of motion by lifting your chest only a fraction of an inch.

Harder

• Hold the upper back extension steady while performing multiple arm sweeps before lowering down.
• Keep your arms hovering slightly higher above the floor throughout the entire sweep.

Who should be careful

• Back extension can irritate some conditions, such as spinal stenosis or spondylolisthesis. Keep the lift small or skip it if it brings on back or leg symptoms.
• Lying face down is not suitable later in pregnancy, and can be uncomfortable after recent abdominal surgery.

Related exercises

• Dart Beginner
• Swan Prep Beginner
• Rowing Series Intermediate to advanced
• Swimming Beginner to intermediate
• The Saw Beginner to intermediate

This exercise is part of our pages on Pilates for Osteoporosis, Pilates for Neck Pain, Pilates for Posture.

When to see a doctor or physical therapist

• Sharp or shooting pain in your lower back during the lift.
• Numbness or tingling radiating down your arms.
• A sudden pinching sensation in your neck or shoulders.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.