Alternating Swimmer

Setup

• Begin by lying face down on a comfortable mat with legs fully extended and arms stretched out in front of you.

Movement

• Engage your core and glutes to lift your chest, arms, and legs slightly off the floor; maintain this hover throughout the set.

• Begin the swimming motion by lifting your right arm and left leg higher, then switch to lifting your left arm and right leg.

• Continue to alternate in a fluid, controlled motion as if swimming through the air.

• Keep your gaze directed toward the floor to maintain a neutral neck alignment, avoiding excessive hyperextension of the cervical spine.