Australian Crawl
10 reps
Lie face down and swim your arms and legs like freestyle.
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LOWER BACK
Australian Crawl
The Australian crawl has you lift your chest and legs off the floor and move your limbs like a freestyle swimmer. Holding that arched position while the arms and legs work builds endurance in the lower and upper back. It needs no equipment, making it an easy way to strengthen the posterior chain.
How to do it
- 1
Lie face down on the floor or a mat.
- 2
Keep your core tight, back straight and chest lifted.
- 3
Raise your chest and legs off the ground into a superman position.
- 4
Flutter your legs up and down, keeping your feet just off the floor.
- 5
At the same time, reach one arm forward and pull the other back like freestyle swimming.
- 6
Keep the arms and legs moving for the duration of the set.