Purpose: Properly timing the hips and core muscles are essential in swimming. In long axis strokes, contralateral (opposite) arm and leg movements help balance the body in the water. Moreover, the spine must stay in a straight line as these opposing body parts work together.

Directions: Lie on your back with your hands and feet facing the ceiling. Next, brace your abdominals and flatten your back on the ground. Bring your opposite arm and leg towards the ground while keeping your back on the floor.

Perform 5 - 10 repetitions.