KEY AREAS: Back, Abs
START POSITION: Lie face down on the floor with your arms stretched out in front of you. Part your feet slightly behind you and extend and point fingers and toes to make the body as long as possible. Keep the legs straight and long.
NOTES: Lift your head up to give a nice curvature to your spine and look straight ahead (above floor level). NOw begin the exercise by lifting alternate arm and leg off the floor. Do not bend knees or elbows.
The Swimmer can be viewed as an alternating style of the Superman (see previous exercise). Your whole leg (up to the base of the hip) should be off the ground. Your upper arm should now be about level with your eyes. Then switch arms and repeat in an alternating up and down motion. Concentrate on keeping your belly and core tight.
A split second pause at the top of each movement will make it a little harder, but for beginners just move slowly and without pauses.
Many people will find this one difficult but the form is easy to master, so I would classify this as an intermediate level exercise.