Swimmer
Also known as: Superman Swimmer, Swimmers, Swimmer Exercise, Prone Swimmer, Swimming Superman
Body region
Muscles
Main
Helps
Holds
Technique
- Lie face down with arms stretched overhead and legs straight.
- Lift your arms, chest and legs slightly off the floor, keeping your neck long.
- Flutter your opposite arm and leg up and down in small, quick movements, like swimming.
- Continue for time and then lower down.
Cues
- Look at the floor to keep the neck neutral.
- Keep the movements small and controlled.
- Squeeze the glutes and upper back.
Common mistakes
- Lifting the head and craning the neck.
- Lifting too high and jamming the lower back.
- Swinging the limbs with momentum.