Swimming
- Intermediate
- Pilates
Swimming lifts your chest, arms and legs off the mat at the same time, then flutters opposite arm and leg in small, quick beats for the set time. It holds the lower back and glutes under steady tension throughout the hold. Intermediate lifters use it as a warmup, cooldown or recovery flow, without equipment.
- Muscles
- Lower back, Glutes
- Equipment
- Bodyweight
- Logged as
- Time
How to
- Lie on your stomach, arms and legs extended.
- Lift your chest, arms, and legs off the mat.
- Flutter opposite arm and leg in quick, small beats.
- Breathe steadily and keep your trunk still.
Form cues
- Reach long through your fingertips and toes.
- Keep your neck neutral, gaze toward the floor.
- Keep the beats small and quick throughout the hold.
Common mistakes
- Your hips lift and rock off the mat. Press your hips down and keep them still.
- Your chest drops as you tire. Keep lifting your chest for the full hold.
- The beats get big and wild. Keep each beat small and evenly paced.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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