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Swimming

This Pilates-inspired exercise firms up the buttocks, hamstrings, and upper back.

Equipment
Exercise mat.

Exercise Technique

Lie face down with your arms and legs slightly wider than your shoulders and hips.
Lift your right arm and left leg off the mat. Then, alternately switch sides.
Do the desired number of repetitions.

Performance Tips

To protect your lower back, tighten and contract your buttocks and hamstring muscles when you lift your legs.
Keep your neck in alignment with your spine by looking down at the mat.
Keep both hipbones on the mat to avoid rocking sideways.
Inhale for five counts, exhale for five counts (switch sides on each count). This serves as one cycle.

Repetitions
Do four to five cycles