Swan Prep
Looping clip from the Homie Fit app
Exercise · Back
Swan Prep
- Stretch
- No jumping
- On the floor
Difficulty
Beginner
Standard set
6reps
Intermediate level in the app
Calories
≈ 25kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Lie face down with your hands under your shoulders.
- 2
Press your chest up into a gentle back bend.
- 3
Lower slowly.
Lead with your breastbone, not your chin.
Muscles worked
- Back
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 10 | 12 | 14 | 16 |
| 10 min | 21 | 25 | 29 | 33 |
| 20 min | 41 | 49 | 57 | 65 |
| 30 min | 62 | 74 | 86 | 98 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
Harder
Keep exploring
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- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
