swimmer kicks v. 2 (male)

TARGET: glutes

EQUIPMENT: body weight

SECONDARY: hamstrings, quadriceps, calves

1. Lie face down on a mat with your arms extended overhead.
2. Engage your core and lift your chest and legs off the ground simultaneously.
3. Kick your legs up and down in a fluttering motion, as if you were swimming.
4. Continue kicking for the desired number of repetitions.
5. Lower your chest and legs back down to the starting position.