How to do it
Reach your arms long past your ears throughout the swim.
- 1
Lie on your stomach with arms extended overhead.
- 2
Lift your legs off the ground and perform circular movements as if swimming.
- 3
Keep your head and chest slightly lifted, engaging your back muscles.
- 4
Alternate the direction of the circles with each set.
- 5
Continue for the desired duration or number of repetitions.
Expert tip
Keep your core tight and movements smooth to mimic the resistance of water and increase muscle activation.
Common mistakes
- ✕Letting the legs drop to the floor mid-set
- ✕Jerking the legs through the circle
- ✕Straining the neck to lift the head