Back
Swimmers
You lie face down with your arms and legs lifted and flutter them, opposite arm and leg, like you're swimming. It works your lower back, glutes and upper back.
- Works
- Lower back, glutes, upper back, rear shoulders, core
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie face down on a mat with your arms reaching straight out in front of you and your legs long.
- 2Squeeze your glutes and lift your arms, chest and legs a few inches off the floor.
- 3Lift your right arm and left leg a little higher as the other arm and leg lower slightly, without touching the floor.
- 4Switch to your left arm and right leg, and keep fluttering side to side, quick and smooth.
Cues
- Eyes down, neck long.
- Small, quick flutters.
- Keep breathing the whole time.
Common mistakes
- Lifting your head. Look at the mat just in front of you so your neck stays long.
- Arching too high. Stay just a few inches off the floor and keep your glutes tight so your lower back isn't doing it all.
- Bending your elbows and knees. Reach long through your fingers and toes so your back and glutes keep the tension.
Easier
Rest your chest on the floor and lift only your arms and legs, or move one opposite arm and leg at a time, slowly.
Harder
Flutter faster while staying controlled, or finish each round with a 10 second hold with everything lifted.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between swimmers and supermans?
In a superman you lift your arms and legs together and hold. In swimmers you stay lifted and flutter opposite arm and leg, so your back and glutes keep working the whole time.
