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

Individual work

Lie on your stomach with your arms and legs stretched out and raised slightly off the floor; lift one arm and one leg at a time in a criss-cross pattern (similar to the arm and leg movements used in swimming).

Attention:
Keep your torso stable and do not arch your back; move your arms and legs in opposite directions; do not pull your shoulders up towards your ears; keep your head in line with your spine.

Lighten:
Lower the arm and leg that have not been raised back onto the floor (at a slower pace).

Harden:
Lift your arms and legs further off the floor (hold the end position briefly); hold extra weight on your legs and arms or in your hands.

Variation:
Raise and lower your arms and legs in a steady rhythm, pausing in the neutral position, or move your arms and legs rapidly and continuously up and down.

2-4 weight cuffs/2 weight balls/dumbbells ► make the exercise more difficult (additional weight)