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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
Go
to Common Exercises...