Swimming All Fours Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Lower back, Core
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Four Limbed Stretch
How to: Swimming All Fours
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Keep your back flat and engage your core.
- Slowly reach one arm forward and the opposite leg backward. Hold for a few seconds.
- Return to the starting position and switch sides.
- Repeat for desired number of repetitions.
Common Mistakes
- Arching the back excessively.
- Forgetting to breathe deeply.
- Not engaging core muscles effectively.
Modifications
- Perform the exercise with your knees on a soft surface or mat.
- Adjust the range of motion to your comfort level.
Tips
- Keep a neutral spine while maintaining the position.
- Engage your core to help stabilize your body.
- Breathe deeply and hold each position for longer periods for better flexibility.
Swimming All Fours Alternatives
Tags
hips
stretching
core
flexibility
beginner
body weight