Home Gym ExercisesSwimming / Aquaman
(4.00)
through 12 votes
through 12 votes
| muscles: | Lower Back , Glutes |
|---|---|
| auxiliary muscles: | Deltoids , Hamstrings |
| required: | Doable Without Equipment And Weights |
| optional: | Fitness Mat, Dumbbells (2) |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (8) |
General And Specifics
- this exercise improves the stability in the lower back and your coordination
Starting Position
- lay your front on the ground or a fitness mat
- your body is on the mat from chest to thigh
- the legs and arms are stretched the back and front
- look to the floor
Correct Execution
- brace the lower back and the butt
- now raise one arm and the opposite leg (if possible, the quadriceps can lose the contact to the ground)
- hold the position for a moment
- afterwards, lower the arm and leg
- then, raise the other arm and leg
- the head is always in extension to the spine
- do this switching motion several times
tips for the workout
- if you have dumbbells, you can hold them in your hands during the exercise to impede it (this additionally works the trapezius and the shoulders)
- make it easier by only using the legs