* Stretching exercises are not included in this list!

Variations Of Swimming / Aquaman

Superman / Superwoman

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Prone Cobra

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back
auxiliary muscles:Rectus Abdominis, Obliques, Hamstrings, Trapezius
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Sliding Cobra

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Lower Back, Glutes
auxiliary muscles:Triceps, Rectus Abdominis, Obliques, Hamstrings
required:Towel
level:Normal
type:Strength
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Heel Beats

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings, Abductors
required:Nothing
optional:Towel, Weight Cuffs, Fitness Mat
level:Normal
type:Strength
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Reverse Snow Angel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Lower Back
auxiliary muscles:Obliques, Hamstrings, Adductors, Abductors, Glutes, Deltoids, Rectus Abdominis
required:Nothing
optional:Fitness Mat, Towel
level:Normal
type:Strength, Cardio
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Swimming Frog

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings, Calves
required:Exercise Ball / Bench / Table
optional:Weight Cuffs
level:Normal
type:Strength
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Superman / Superwoman Crossover

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Glutes, Lower Back
auxiliary muscles:Adductors, Abductors, Hamstrings
required:Nothing
optional:Fitness Mat, Medicin Ball, Stool, Weight Cuffs
level:Hard
type:Strength
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Superman / Superwoman With Twist

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat, Dumbbell
level:Hard
type:Strength
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