Core Exercise - Front Crawl

Core stability front crawl exercise.

This exercise specifically works the posterior muscles such as the Latissimus dorsi and gluteals to help align the body correctly

  1. Lie on your front with your forehead resting on a pillow. Place a pillow under your stomach if this is uncomfortable.
  2. Your arms should be directly pointing away from your feet on either side of your head.
  3. Inhale and set your core muscles.
  4. Contract the buttocks (gluteal) muscles.
  5. As you exhale, lift one leg off the ground a few inches, making sure that your knee is straight and your toes are pointing away from your body.
  6. At the same time lift the opposite arm so that it hovers about 3 inches off the ground.
  7. Hold for a breath and as you exhale float the leg and arm down and repeat with the opposite side
  8. Repeat 5-10 times


  • Try and keep your back as straight as possible- watch out for over-arching as you lift your leg above the ground.