Swimmers – how to do it right
Face down, lift arms and legs slightly, flutter them in turn.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Face down with arms long in front.
- Lift arms, chest and legs slightly, eyes on the floor.
- Right arm with left leg, then switch – small and quick.
- Glutes and core tight, long neck, keep breathing.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Back acting up? Shoulder niggling? Then do Bird dog instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
CrunchesOn your back, knees bent, lift shoulders slightlySupermanFace down, lift arms, chest and legs only slightly, eyes down, hold for 10 secondsBird dogOn all fours, reach out one arm and the opposite legPlank shoulder tapsIn a high plank, tap the opposite shoulderLying leg raisesOn your back, slowly raise and lower straight legs – lower back stays down, otherwise bend your kneesDead bugOn your back, extend arm and opposite leg, back stays down