Swimming
A prone dynamic exercise that challenges back extensors and coordination with flutter-kick motion.
1 min
Inhale 5 counts, exhale 5 counts
1Setup
Lie face down, arms reaching forward, legs extended. Lift arms, chest, and legs slightly off mat.
2Execution
1. Flutter arms and legs in swimming motion. 2. Opposite arm and leg lift higher together. 3. Keep head in line with spine. 4. Breathe rhythmically. 5. Continue for 20-30 seconds. 6. Lower everything to rest.
Tips for Better Form
- ✓Keep neck long, look down
- ✓Reach arms and legs away from center
- ✓Small, quick movements
- ✓Don't sink in lower back