Swimmer And Superman

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

Swimmer And Superman is a prone back exercise that alternates limbs: lying face down, you lift the right arm and left leg together, lower them, then lift the left arm and right leg, like a swimming motion.

The alternating pattern trains the back and glutes while challenging coordination — opposite arm and leg rise together, and your forehead stays near the floor. Lift only a few centimetres; the control matters more than the height.

How to do it

1. Lie face down with your forehead near the floor and your arms extended.
2. Lift your right arm and left leg together, just a few centimetres.
3. Lower them and lift your left arm and right leg together.
4. Keep the alternating pattern smooth, like a swimming motion, with opposite arm and leg rising together.
5. Lift only a few centimetres; the control matters more than the height, and your forehead stays near the floor.

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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.