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The Swimmer exercise is a fantastic full-body movement that mimics the action of swimming. Whether you're an avid swimmer or just looking for a new challenging workout, the Swimmer is a great addition to your exercise routine. This exercise primarily targets your back muscles, specifically the lats, while also engaging the core, shoulders, and glutes. When performing the Swimmer exercise, you'll be lying face down on the ground, extending both arms in front of you and lifting your chest and legs off the floor. As you raise your chest and legs, you'll begin alternating your arms and legs in a swimming-like motion. This movement requires coordination, strength, and muscular endurance, making it an excellent choice for a total body workout. The Swimmer exercise can be modified to suit your fitness level. Beginners may find it challenging to lift both the chest and legs off the floor simultaneously, so they can start by practicing the arm and leg movements separately. As you progress, you can gradually increase the duration and intensity, aiming to perform smooth and controlled motions. Incorporating the Swimmer exercise into your routine can not only improve your muscular strength and endurance but also enhance your posture, as it targets the muscles responsible for maintaining a strong and upright back. Remember to pair this exercise with a balanced nutrition plan to fuel your body properly and aid in muscle recovery. So, whether you're looking to strengthen your back, engage your entire body, or add variety to your workouts, the Swimmer exercise is an excellent option to consider. Take the plunge and dive into this challenging movement for a fitter, stronger you!


  • Start by lying face down on a mat, with your arms extended overhead and legs straight out behind you.
  • Simultaneously lift your arms and legs off the ground, keeping them straight.
  • Begin to flutter your arms and legs up and down in a quick, alternating motion. Imagine you are swimming through water.
  • Continue the fluttering motion for the desired duration of your exercise.
  • Remember to engage your core, aiming to keep your lower back flat on the mat throughout the exercise.
  • Exhale as you lift your limbs and inhale as you lower them.
  • Repeat for the desired number of repetitions or time.

Tips & Tricks

  • Focus on proper breathing technique to improve endurance and maximize oxygen intake.
  • Engage your core muscles throughout the exercise to maintain stability and improve body control.
  • Ensure proper body alignment and streamline position to minimize resistance and maximize speed.
  • Incorporate interval training by alternating between different intensities and speeds to challenge your cardiovascular system.
  • Strengthen your upper body by incorporating resistance training exercises such as push-ups or dumbbell rows.
  • Improve your leg strength and kick technique through specific exercises like flutter kicks or squats.
  • Practice bilateral breathing to balance your stroke and improve overall efficiency.
  • Include strength and flexibility exercises for your shoulders, back, and hips to enhance your swimming performance.
  • Stay hydrated before, during, and after your swim workouts to maintain optimal performance and prevent dehydration.
  • Perform regular dynamic stretches to warm up your muscles and prevent injury before swimming.

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