Swimmer Exercise for a Toned Core and Booty!

Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you how to perform a Swimmer Exercise. The Swimmer is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid, trapezius and tricep muscles- wow, what a list of amazing benefits for this exercise! This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.

The Swimmer is an exercise that is perfect for working the arms, upper body, back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform the beginner’s version of this movement. Once you are comfortable with the bodyweight version of this exercise, you can add dumbbells or small weight plates to increase the intensity of the movement for the upper body and arms.


I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion. Plus, the arms get a heck of a workout as well!

How to Perform a Swimmer Exercise:

  1. Lay down on your stomach on a yoga mat or soft patch of carpet.
  2. Extend your arms straight overhead and keep your legs straight behind you on the floor.
  3. When you are ready raise both your arms and legs off of the floor as high as they will go. Rotate the arms in a wide arc towards your booty and twist your forearms so the palms turn from facing the floor to facing the ceiling.
  4. Place the back of your hands on the lowest part of your glutes (booty) as you can.
  5. Hold this position for a second or two, then return to the starting position.
  6. Repeat this motion for 15 reps and for 3 sets.

I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!



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Published by feyfitness

Hello everyone! Welcome to my webpage. This site is dedicated to helping people learn to lead more active lifestyles. I incorporate a mixture of Pilates, weight training, body weight movements and stretches to meet and exceed client expectations.

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