Raising and lowering one arm and leg crosswise in prone position ► swimming

Individual work

Prone position, arms and legs stretched out and slightly raised from the floor, grasp a light dumbbell or weight ball with your hands, alternately raise one arm and one leg crosswise.

Attention:
Do not lower your arms and legs completely (they are not in contact with the floor).

Lighten:
Starting position with slightly raised arms and legs (static, without moving the arms and legs); place the non-raised arm and leg on the floor.

Harden:
Add weight to the arms and legs.

Variant:
Lift and lower the arms and legs in a certain rhythm with intermediate stops in the neutral position or quickly and continuously move the arms and legs up and down.

2 weight balls/dumbbells (light)

2-4 weight cuffs ► Make the exercise more difficult (additional weight)