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❤Strengthen your back & core muscles. 'The Swim Prep Exercise'

✔Targets: Abdominals, lower back, gluteal muscles, thigh muscles✔

Level: Intermediate

The 'Swim Prep' or bird-dog exercise as it is also known as, is a bodyweight floor exercise that strengthens the core—more specifically, the abdominal muscles, lower back, gluts & thighs. Although it is called an isolation exercise, a lot is going on from head to thigh.

In a bodyweight exercise, you need no equipment as your own body provides the resistance. It's also easy to do anywhere, as long as you have a comfortable place to rest your hands and knees and enough room to extend both an arm and a leg. To get the balance right, all you need is a little practice.


The Swim Prep exercise is used by both athletic trainers and physical therapists. It is good for building low back function, as it engages both the core and back muscles at the same time.

It may reduce low back pain and is regarded as a safe exercise during recovery from a back injury. A strong core and good spinal stability will help you in everyday tasks whenever you need to bend or twist.

If you are interested in attending my Online or On-Site Pilates Courses, just pm for more info 087-9514346. Follow me on

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