Exercise Guide

Swimming / Aquaman

Lower Back, Glutes
Deltoids, Hamstrings
rating: through 12 votes
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optional:Fitness Mat, Dumbbells (2)
Variations available (8)
Starting PositionExecution - 1nd Step
Execution - 2rd Step
Starting Position (Alternative)Execution (Alternative) - 1nd Step
Execution (Alternative) - 2rd Step

General And Specifics

  • this exercise improves the stability in the lower back and your coordination

Starting Position

  • lay your front on the ground or a fitness mat
  • your body is on the mat from chest to thigh
  • the legs and arms are stretched the back and front
  • look to the floor

Correct Execution

  • brace the lower back and the butt
  • now raise one arm and the opposite leg (if possible, the quadriceps can lose the contact to the ground)
  • hold the position for a moment
  • afterwards, lower the arm and leg
  • then, raise the other arm and leg
  • the head is always in extension to the spine
  • do this switching motion several times

tips for the workout

  • if you have dumbbells, you can hold them in your hands during the exercise to impede it (this additionally works the trapezius and the shoulders)
  • make it easier by only using the legs
Suggestions for this exercise?!

Related exercise lists:

Lower Back, Glutes, Core, Back, Glutes, Strength