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Illustration for the Prone swimmers (continuous flutter) exercise

Prone swimmers (continuous flutter)

  • Duration: 6 min
  • Level: Beginner
  • Goal track: Energy boost

Lie face down on a mat with your arms stretched out in front of you and your legs extended straight behind you. This is your starting position. Breathe out as you lift one arm and the opposite leg a few centimetres off the floor, then lower them as you lift the other arm and leg, moving in a smooth, continuous flutter rather than pausing at the top. Keep your neck relaxed and your movements small throughout. Continue for 10 to 12 flutters on each side, then rest.