Superman Swimmers

Also known as: Pilates Swimming, Swimmers

CoreBalanceFunctionalWarm-up

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Body Part: Glutes

Description

Superman swimmers use alternating lifts of the opposite arm and leg while lying face down with the limbs hovering above the floor. Reach forward with the arms and back with the legs, moving in a small, steady flutter while the pelvis stays supported and the neck remains in line with the trunk.

How to Perform

Lie face down with straight legs and both arms reaching overhead.
Brace the abdomen and lift the arms and legs slightly from the floor, keeping the pelvis supported.
Look down and keep the head in line with the trunk.
Raise the right arm and left leg slightly higher as the left arm and right leg lower toward the floor.
Switch pairs and continue alternating without resting the limbs on the floor.
Finish by lowering the arms and legs gently to the floor.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Reach long through the fingertips and toes.
Use a comfortable width between the arms and between the feet.
Let the movement follow a regular swimming rhythm.
Breathe continuously rather than matching every small flutter.
Use a mat if the contact under the hips is uncomfortable.

Common Mistakes

Lifting the chest too high and overextending the lower back instead of using the upper back and glutes.
Letting the hips or pelvis rock side to side during each repetition.
Shrugging the shoulders toward the ears instead of keeping the neck long and shoulder blades controlled.
Looking forward and cranking the neck, rather than keeping the head in a neutral position.
Using fast, swinging movements instead of slow alternating lifts with control.
Bending the knees or elbows excessively and shortening the movement.