Looking for Pilates exercises to improve your strength and conditioning? Instructor Sharan Simmons demonstrates one of her favourite moves.

Swimming + heel beats - Pilates exercises for arms & legs - PICTURE - Women's Health & Fitness

How to
Release body to mat, lie long on mat and with hands reaching forward, lift opposite hand and leg in a swimming motion and alternate for 10 long breaths.

Add heal beats: Support chest on elbows and keep legs raised off mat and beat heels together for 100 quick beats.

Press body back onto heels for a rest.

Follow this move with roll-ups>>