Swimmer

Swimmer is a low-impact bodyweight exercise that targets the entire posterior chain, including the lower back, glutes, shoulders, and hamstrings. Performed by lying face down and alternately lifting opposite arms and legs in a fluttering motion, it mimics a swimming stroke. This movement strengthens spinal stabilizers, improves posture, and enhances core control. It’s especially useful for injury prevention, back health, and warm-up or mobility-focused routines.