Floor work, body resistant moves, and endurance building exercises are great. They can be done anywhere, and by nearly anybody, especially when they are so simple, but pack a big punch.
Our move today is a Swimmer. If you participate yoga or Pilates; you’ve seen one form or another of this basic move. All you need is yourself, a flat surface and a mat. This move will be working your whole backside! From your shoulders all the way down to your calves.
Begin by laying on your stomach. Extend your arms out in front of you, and legs straight out behind. Engage your core for sturdiness, roll your shoulders back and down for proper form, and engage the glutes and hamstrings as well.
Holding your head up slightly, but keeping the neck neutral... you are ready to move!
With the palms facing the floor, begin to alternate a swimming motion with the arms. Alternating by lifting and lowering each extended arm.
Same goes for the legs. Point the toes, and proceed to alternate each leg by lifting and lowering again, as if you were pretending to swim.
Keep the arms and legs moving at the same time to give the body constant movement.
Challenge yourself and either go for a certain count, or a predetermined amount of time. Taking a small break, then repeat the movement a couple more times.
If it is too much for your level of fitness, use the arms and legs separately, by alternating upper and lower body per set.
This Swimmer is great on its own; no matter where you are and is also great to be combined with any other exercises!
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at email@example.com.