Swimmer Kicks

Muscles involved

BackHamstringsGlutes

How to do it

1. Lie face down with arms and legs fully extended. 2. Slightly lift your torso and raise your legs and arms a little. 3. Move your legs and arms up and down alternately for 5 seconds. 4. Return to the starting position and repeat.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Erector spinaeHamstringsGluteus maximus

Tips

- Keep your neck relaxed and aligned with your spine. - Perform small, controlled movements with your arms and legs. - Focus on activating the lower back and glute muscles.

Difficulty