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Table Of Contents

Exercise Description

Main Target Muscles

Back Extensor Muscles, Glutes

Secondary Target Muscles


Workout Type

Aerobic activity

Gym Gear


Fitness Level




Power Move 


Target Muscle: Glutes, Back Extensor Muscles, Core

Swimmers Overview

Swimmers might seem like a fun exercise in which all you have to do is lie on the floor and act as if you are swimming. But, in reality, it is a lot more than that. It can be quite challenging as it engages the muscles of your entire body to do the movement.

The exercise targets your glutes, lower back, and core. It would be best to use your hamstrings to lift your legs off the mat. It also targets the back extensor muscles, which are important in aligning your spine and reducing the tension in your neck.

How to Do It

  1. Lie on your stomach on the mat with your legs straight, and arms extended forward overhead.
  2. Your shoulders should be away from your ears and shoulder blades in the back.
  3. Engage your abs and contract them to pull your belly button away from the mat.
  4. Your arms and legs should be extended and not on the floor. Your head should not be on the ground either.
  5. Lift your right arm and left leg up and do some pulses.
  6. Then lift your left arm and right leg for pulses.
  7. Continue to do so for a minute, at least.

Swimmers Tips

  1. While doing the exercise, imagine yourself swimming in the pool.
  2. Do not forget to breathe during the exercise.
  3. Do not strain your neck and keep it in a neutral position.

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