Home » Bodyweight Back Exercises – Swimming

Bodyweight Back Exercises – Swimming

by Melissa Bell
4 minutes read

Today’s exercise, Swimming, is a part of our bodyweight back exercises (see the list below) and a natural progression from the previous exercise, Double Impact. If you have a bad posture while sitting (most people who work in front of a computer are leaning forwards towards it), this exercise will compensate for the stress and strengthen your spine and back muscles. Before attempting today’s exercise, make sure you are proficient with all previous five from the program. Have fun swimming!

The series so far:

Bodyweight Back Exercises – Swimming


Initial position. Lie on your stomach, stretch your arms in front of you, palms facing downwards. Slightly lift the chest, arms and legs of the mat. Keep the legs and toes extended;

  • Raise your right arm and left leg;
  • Then raise the left arm and right leg, while returning their opposite to their initial position. Continue the exercise for 10 exchanges. The exchange of the opposite limbs is quick, but smooth.

Make Sure You:

  • During the exercise, the muscles of the abdomen should be pulled in and slightly lifted up to limit forward tilt of the pelvis;
  • In the initial position, use the spine extensor muscles to lift the upper body, and the leg extensor muscles to lift the legs. Simultaneously take your hands off the mat by using the arm extensor muscles in the shoulder joint and engage the muscles that control your shoulder blades to prevent them from lifting as well;
  • As the name of the exercise suggests, the limb movements can be compared to swimming. Imagine the pelvis and lower torso lying on a swimming board and keeping a stable position, while the arms and legs perform the movements.

Additional Notes

The main purpose of this exercise is stabilization of the spine, with some additional benefits. While the back extensor muscles actively work, hold the body in the air, the limbs perform alternating movements. This type of movement is an important aspect of the overall motor skills of the body, and is used in many everyday activities such as walking and running.

The rotation of the spine depends on the limb movements. When the left leg is lifted, it is trying to turn the lower left part of the torso. With the rise of the right arm, the torso also tends to turn to the right. To keep the body in a stable position, you need to connect the muscles, turning and extending the spine, particularly the muscles at the left lumbar spine region, which turn the lower part of the spinal column to the right, and the right semispinalis capitis, which turns the thoracic spine to the left. These muscles counteract rotations caused by the movements of the limbs. In this way, Swimming allows you to develop spine stability skills by movement of hands and feet, which seek to turn it sideways. This newly developed mobility will bring relief to your spine from all the accumulated daily stress. In addition, the exercise increases the tone and endurance of the leg extensor muscles.

If you prefer, you can perform this exercise by making five movements while breathing in, and five exchanges while exhaling.

To continue to the next bodyweight back exercises go to Stomach Rolls.

Related Articles