Move arm forwards in prone position alternating ► swimming

Individual work

Prone position on the exercise ball with the upper body slightly raised, toes on the floor to stabilise the body, one arm in an upright position (stretched out in extension of the body), the other arm points down towards the feet, alternating the arm position including slight rotation of the upper body (crawling movement).

Attention:
Head, torso, hips and knees practically form a line (tense torso and gluteal muscles).

Lighten:
Just hold both arms in front and position (or raise and lower arms slightly).

Harden:
Hold additional weight in your hands.

1 exercise ball

2 weight cuffs/weight balls/dumbbells ► make the exercise more difficult (additional weight)