Superman swimmers

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From a superman with the arms, chest and legs off the floor, the arms swim like front crawl: one arm reaches forward while the other is back by the hip, and they swap by sweeping wide past the shoulders; the legs flutter in small kicks, the leg opposite the forward arm lifting higher.

How to do it

1. Lie face down, arms straight overhead, legs straight.
2. Lift the arms, chest and legs a few centimetres off the floor, neck long, eyes to the floor.
3. Reach the right arm forward and bring the left arm back beside the left hip, lifting the left leg a little higher.
4. Swap: the arms sweep wide past the shoulders, just above the floor, so the left arm reaches forward and the right arm comes back to the hip, while the right leg lifts.
5. Keep swimming at a steady pace for 20-30 seconds without letting the chest or legs touch down.

Muscles worked

Main: lower back, shoulders
Supporting: glutes, hamstrings, traps