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Introduction to the Swimmer

The Swimmer is a full-body exercise that primarily targets the muscles in the back, shoulders, and glutes, helping to improve posture, flexibility, and strength. It's an excellent workout for individuals of all fitness levels, particularly those who seek to enhance their core stability and spinal health. People may choose to incorporate the Swimmer into their fitness routine for its potential to alleviate back pain, enhance body alignment, and contribute to overall physical well-being without the need for any equipment.

Performing the: A Step-by-Step Tutorial Swimmer

  • Lift your arms, chest, and legs off the floor simultaneously, as if you are swimming in water.
  • Begin the exercise by kicking your legs up and down in a fluttering motion while simultaneously moving your arms up and down.
  • Keep your head and spine in a neutral position by looking down at the floor, not in front of you, to avoid straining your neck.
  • Continue the 'swimming' movement for the desired amount of time or repetitions, then gently lower your body back to the starting position.

Tips for Performing Swimmer

  • **Controlled Movements**: The Swimmer involves lifting your opposite arm and leg off the ground simultaneously, then switching to the other pair. It's important to make controlled and slow movements rather than rushing through the exercise. This will ensure that the correct muscles are targeted and reduce the risk of injury.
  • **Focus on Core Engagement**: The Swimmer is a great exercise for strengthening the core, back, and glutes. To get the most out of the exercise, make sure you're engaging your core throughout the movement. A common mistake is to rely too much

Swimmer FAQs

Can beginners do the Swimmer?

Yes, beginners can do the Swimmer exercise. It's a low-impact exercise that is great for strengthening the back, glutes, and hamstrings while improving stability and posture. However, like any exercise, it's important to start slowly and ensure that the movements are being done correctly to avoid injury. It may be helpful for beginners to try the exercise under the guidance of a trainer or fitness professional initially.

What are common variations of the Swimmer?

  • The Butterfly Swimmer, who uses a simultaneous arm stroke with an undulating dolphin kick to propel themselves through the water.
  • The Freestyle Swimmer, who employs the front crawl stroke, which is the fastest and most efficient of all swimming styles.
  • The Breaststroke Swimmer, who uses a simultaneous movement of arms on the same horizontal plane and performs a frog kick.
  • The Medley Swimmer, who is proficient in all four strokes and often competes in events that require a combination of butterfly, backstroke, breaststroke, and freestyle.

What are good complementing exercises for the Swimmer?

  • The Superman exercise enhances the Swimmer by strengthening the lower back and glutes, muscles that are crucial for powerful swimming strokes and maintaining a streamlined position in the water.
  • Planks are beneficial for swimmers as they build core strength and endurance, similar to the Swimmer, thereby improving body alignment and reducing the risk of injury during swimming.

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