Core and More: 4 Core Exercises to Improve your Swimming

Swimming World January 2021 - Michael Andrew - Taking The Road Less Traveled - photo at 2018 US Nationals

Core and More: 4 Core Exercises to Improve your Swimming

Having a strong core is one of the most important components of swimming, as it increases stability and mobility for your strokes. Here are four exercises that can help build your core strength:

Plank Position While Using Swimmer’s Arms

This exercise helps you work on your core, shoulders, and upper body muscles, which are essential for swimming well. By making these muscles stronger, swimmers can maintain better posture and stability in the water, which helps them move more efficiently and improve their swim times. The freestyle swimming motion part of the exercise also helps build shoulder and arm strength, making the stroke stronger and more effective. The movement also helps build strength and endurance in the upper body, so you can swim longer without getting tired.

How To Do It

Begin in a plank position with your hands directly under your shoulders and your feet close together. Maintain your body straight from head to heels by engaging your core muscles. After that, extend one arm straight out in front of you and then return it to the starting position. Repeat with the opposite arm for 10–15 repetitions, alternating back and forth. It is essential to keep your torso steady and not let your hips or back move or twist. To make the exercise harder, straighten out the opposite leg behind you and return to the starting position. Repeat with the opposite arm and leg for 10–15 repetitions, alternating back and forth. By performing the plank, swimmers can improve their core strength, stability, and coordination.

Flutter Kicks With Legs

Flutter kicks are an excellent exercise for swimmers because they help them build the core muscles they need to swim well. A strong core makes it easier to keep a stable body position and good posture in the water. This makes it easier to move quickly and swim faster. Flutter kicks also help to improve hip and ankle flexibility, which is necessary for a strong and efficient kick. Additionally, this exercise improves leg endurance and power, resulting in a more effective kick.

How To Do It

Start the movement by lying on your back and putting your hands under your tailbone. Next, lift your feet about 6 inches off the ground and kick them in a fluttering motion. During the exercise, keeping your core engaged and your body stable is essential. For a more advanced version, try doing the flutter kicks while in a streamline position with your ears squeezed toward your back. Repeat the exercise as often as possible, ensuring good form and control. Adding flutter kicks to your swim training can help you build a solid and stable core, which will improve your swimming technique and performance.

Back Extension With Bilateral Pull-Down

Back extensions help strengthen the back muscles, especially the lats, which are essential for good posture and balance in the water. By making these muscles stronger, swimmers can improve their technique, which means they can move more efficiently and swim faster. The exercise also makes the back more mobile and flexible, which lowers the risk of injury and lets you move more freely in the water. The pull-down motion on both sides also helps strengthen the arms and shoulders, making the stroke stronger and more effective.

How To Do It

Start by lying face down on a mat with your arms extended out in front of you and raised off the ground. Keep your legs together and your toes on the floor. Lift your upper body off the ground, keeping a straight line from your head to your heels. On your inhale, lift your chest off the ground while keeping your head in a neutral position or looking down at the floor. As you lift, bring your arms down to a 45-degree angle as you squeeze your shoulder blades. Go back to the starting position and repeat as many times as you can while making sure your movements are smooth and controlled. During the exercise, keeping your core engaged and your body stable is essential. Back extensions can help you become a stronger, more flexible, and all-around better swimmer. They can also reduce your risk of injury and improve your overall technique in the water.

Bird-Dog

Bird-dog is a good exercise for swimmers because it helps them strengthen their core, improve their balance, and become more stable. This exercise works the muscles in your abdomen, lower back, hips, and glutes, which are essential for keeping good form and getting power in the water. By doing the bird-dog, swimmers can also improve their ability to control their torsos, making them less likely to get hurt and improving their overall performance. The exercise also makes the shoulder girdle more stable, which is important to keep from damaging your rotator cuff. The bird dog is an easy and effective way for swimmers to improve their performance and save themselves from getting hurt.

How to do it

Start the bird-dog on your knees, with your hands right under your shoulders and your knees right under your hips. Extend your right arm and left leg simultaneously until they are straight and even with your body. Hold for a moment, and then go back to where you started. Do the same thing with your right arm and left leg. During the exercise, it is important to keep your back straight and not let it arch or sag. Start with 8–10 repetitions for each arm and leg, and as your strength improves, slowly add more repetitions. To make the exercise more challenging, start in the plank position. While in the plank, extend your right arm and left leg simultaneously until they are straight and even with your body. The bird-dog exercise is an excellent way for swimmers to improve core strength, balance, and stability.

Exercises focusing on the core, shoulders, upper body, legs, and back can help swimmers improve their performance and avoid getting hurt. Plank position with swimmer’s arms helps build core strength, stability, and coordination. Flutter kicks with the legs help build a strong core, flexibility in the hips and ankles, and leg strength. Back extension with bilateral pull-downs strengthens the back muscles, improves mobility and flexibility, and helps build stronger arms and shoulders. Bird-dog is a good exercise for improving balance, stability, core strength, and shoulder girdle stability. Listen to your swim or strength coaches when they give you a workout plan and ask them to incorporate some or all of these techniques. Adding these exercises to your swim training will help you get better at swimming and keep you from getting hurt when you compete.

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