Swimmers

How to do it

1. Set upFace down, arms long in front of you, legs long behind.
2. MoveKeep your chest and legs lifted and sweep your straight arms out to the sides and round toward your hips, palms turning up, like making a snow angel on the floor. Sweep them back overhead and repeat.
3. Watch forLetting your chest drop as your arms travel. Keep the arms straight and the lift steady.

Easier or harder

Easier

Superwoman arm raises: arms only.

Harder

Pause for a two-count with your arms by your hips.

What it works

Muscles

Back, Glutes & hamstrings

Position

Face down

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Cobra push-ups
• Cobra pulses
• Superman lift & pull back
• Superwoman arm raises
• Half-pushup to superman pose
• Glute bridges both legs

In these workouts

• No-Jumping HIIT Workout
• 15-Minute Core HIIT Workout
• Toned Arms Workout (No Weights)