Swimmer And Superman

Muscles worked: Back, Legs, Glutes & Hips · Also: Shoulders

Swimmer And Superman is a face-down coordination exercise: alternate lifting opposite arm and leg pairs in a swimming rhythm, working the back, glutes and hamstrings together.

Keep your hips pressed into the floor and your neck long, and let the limbs rise just off the floor in a smooth alternating rhythm. If your back arches, shorten the lifts — the exercise should feel like steady back work, not a backbend.

How to do it

1. Lie face down with your hips pressed into the floor and your neck long.
2. Lift one arm and the opposite leg just off the floor.
3. Lower them and lift the other arm and leg, keeping a smooth alternating rhythm like swimming.
4. Keep the lifts small — if your back arches, shorten them.
5. Keep your forehead near the floor and breathe normally throughout.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.