How to do Swimmer

Swimmer works the Back, glutes, rear shoulders with no equipment. Key cue: “Face down, arms and legs lifted. Alternate opposite sides like a front crawl”

BackMediumNo equipmentQuiet

Steps

Lie face down with arms forward, and lift your arms and legs slightly
Alternate raising your right arm with your left leg, then your left arm with your right leg
Keep breathing as you go

How many: 20–40 sec

Muscles worked

Back, glutes, rear shoulders

Common mistakes

Craning your neck
Making the movement too big

Easier or harder

Easier	Rest your arms and legs on the floor now and then
Harder	Speed up

Build a back routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.