Swallow Fly illustration tutorial

#BMI-health-risks-explained #BMI-calculation

August 26, 2025

Swallow Fly illustration tutorial:

Target exercise parts: lower back, erection spinal muscles

Initiating posture:

1. Lying face down on the mat or bed, with arms naturally placed on both sides of the body, and palms up.

2. Spread your feet naturally and stretch your legs back.

The movement process:

1. Lift the entire upper body and the fully extended legs at the same time, just like the posture of a swallow flying in the air.

2. Stand up your upper body, tighten your waist and back, and keep it for three seconds.

3. Slowly lower your upper body and your legs and return to the starting position.

4. When your face and legs just slightly touch the ground, repeat the above movement.

Skill:

Don’t stretch your neck too much, but always keep horizontally synchronized with your shoulders. In other words, the higher your shoulders are, the higher your neck should be.

If you can keep lifting up for more than three seconds in each movement, you might as well do your best. The longer the time, the better. An easy way is to count silently in your mind. The stronger your lumbar and back muscles, the longer your lumbar and back posture lasts.

As this training strengthens the support muscles on both sides of the spine, it is very beneficial to improve the symptoms of disc herniation.

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