The Swimmer

Exercise Mat Back Back: Lower Buttocks Core Hip Stabilizers Shoulder: Rear Shoulder: Front Trapezius: Middle Trapezius: Upper

This is a good exercise for the whole back and glutes.


  1. Lie facedown on a mat with your legs slightly apart and your hands over your head. Pull your belly button towards your spine as if there is a thumb tack under your belly and you are trying not to touch it.

  2. Exhale and lift your left arm and right leg slightly. Avoid letting your low back arch. Keep your head very close to the mat.

  3. Inhale and lower your arm & leg. Exhale and lift your right arm and left leg. Lower to the start position. Repeat 4-6 times on each side, rest, then repeat the exercise if desired. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.