How to do Swimming

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, upper back, lower back, shoulders, glutes, hamstrings


Lie on your front with your arms out in front of you slightly wider than shoulder width apart and your legs hip width apart. Draw in through your center to maintain the neutral position of your pelvis and lower spine throughout the exercise, try imagining you have an ice cube under your navel. Lift your head and chest without shortening the back of your neck.

Breathe in to prepare to move, as you breathe out lift the right arm and the left leg at the same time. Still exhaling lower the arm and leg while lifting the left arm and right leg. Keep switching sides at a regular rhythm, inhaling for four beats and exhaling for four beats. Continue up to 20 beats.

It is important there is no compression in the lower spine and the pelvis stays still with the weight even through the front of the hips.

How to make Swimming easier

Slow the exercise down to lift and lower opposite arm and leg, returning them to the floor before moving to the other side.

How to make Swimming more challenging

Increasing the number of reps will really challenge your core stability.

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