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Belly & Core
Prone swimmer
Lie face down with arms forward. Lift one arm and the opposite leg a small distance, lower, and alternate. Keep your neck neutral and avoid over-arching.
BeginnerNo equipment
How to do prone swimmer
Lie face down with arms forward. Lift one arm and the opposite leg a small distance, lower, and alternate. Keep your neck neutral and avoid over-arching.
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Move with control, breathe steadily, and stop if you feel pain.
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