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Swimmers

Execution

  1. Lie with your belly on the ground.
  2. Raise your arms and legs off the ground.
  3. Slightly move your left hand down simultaneously with your right foot.
  4. Alternate sides.
  5. Now increase the speed of your movement so you can flutter your hands and feet up and down.

Points of attention

  • Keep your neck in line with your spine. Do this by keeping your eyes focused on the floor.
  • Use your back muscles when performing this exercise.
  • Keep your shoulders away from your ears.

Variations

PROGRESSION
  • Stretch your arms further away from your body.
  • Hold a dumbbell in your hands.
REGRESSION
  • Keep your hands close to your shoulders
  • Keep your feet on the ground.

Muscles involved

  • Back muscles
  • Glutes