Swing Back
Gym Exercise Card
Equipment
The exercise involves lying face down while extending and moving the arms and legs in a swimming-like motion. It improves core strength, back muscle endurance, and coordination.
How to do it
- Lie face down with arms and legs extended.
- Lift your arms and legs slightly off the ground.
- Simultaneously move your right arm and left leg up, then switch sides.
- Continue alternating in a smooth, controlled manner.
- Focus on keeping your core engaged throughout.
Muscles worked
Primary Deltoid Posterior Erector Spinae Gluteus Maximus Latissimus Dorsi
Secondary Gluteus Medius Hamstrings Trapezius Lower Fibers Trapezius Middle Fibers
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