Swimming All Fours

Swimming All Fours कैसे करें

1. 1

   Set up for the Swimming All Fours: clear an open area on the floor -- this exercise uses only your body weight -- and make sure your footing is stable.

2. 2

   Take the starting position with a balanced stance or a firm grip, brace your core, and set your shoulders back and down.

3. 3

   Perform the working phase by contracting the Glutes, moving slowly and under control through a comfortable full range of motion.

4. 4

   Breathe steadily throughout: exhale on the effort and inhale as you return to the start; never hold your breath.

5. 5

   Avoid the common mistake of rushing the reps or arching your lower back -- if your form breaks down, reduce the load or range of motion.