Erika Bloom is a Pilates instructor and the founder of Erika Bloom Pilates: Air Swimming
Bloom says, “This is one of my favorite ways to work out at home because it strengthens the muscles that help you stand up straight.” In other words, it’s a great way to target your posterior chain, which is the back of your body. This is important for improving your posture, preventing back pain, and making sure you have balanced strength, which is a big part of healthy movement in and out of the gym.
- Lie on your stomach and put your arms up by your ears.
- Raise your chest, arms, and legs off the floor and squeeze your glutes.
- Move your arms and legs up and down, but don’t let them touch the ground.
Reps: Take a four-second breath in, then a four-second breath out, and then do both again, for a total of 16 seconds. Perform 3 sets with 1 minute of rest between each.
