Top 3 Core Exercises for Swimmers

•  Having a powerful core will make you a better, stronger swimmer. Here is a quick list of my top 6 core exercises for swimmers.
• The importance of core strength for fast swimming has become more mainstream over the past couple of decades.
• Where at one point swimmers would be given a couple of sets of crunches after practice, now they are prescribed core workouts that are designed to help improve all aspects of performance in the pool, from building a better underwater dolphin kick, a faster flip turn, and even a more explosive start.
• Although doing an endless number of crunches might make you look good in the mirror, do they give you the strong posture necessary to power through the water with lifeguard course
• 
  
  
  
  

Not necessarily:

• Instead, when doing core exercises for swimmers the objectives go beyond having that vaunted six-pack that is typical of the swimmer’s body:
• A strong core gives you a powerful platform from which you can pull, push and kick through the water.
• Helps you keep your body properly aligned in the water–your core helps you keep your hips high, reducing drag and making you more efficient.
• Doing core exercises will assist in keeping your technique together, whether you are going at a full-blast sprint, or are on the tail end of a long pace set.
• A solid core routine is a great compliment to the work you are doing in the pool and a properly designed dryland program that includes strength training exercises for swimmers.
• Here are 6 beginner-friendly core exercises for faster swimming that will give you a rock-solid mid-section while also giving you more power and stability in the water.

1. The Plank:

Simple looking in nature, this is probably the best all-around measure for core strength.

The variations with which you can perform this exercise are nearly limitless. You can employ numerous different fitness aids to mix it up, including but not limited to – TRX straps, bosu ball, and swiss balls.

For our purposes, we are going to stick to the old-school, straight plank.

How to Do It:

• Support yourself on your forearms and toes. Keep your elbows directly below your shoulders.

• Squeeze your abdominals and your butt to achieve a straight, powerful spine-line.
  
  
• Beginners should aim for a 30-second hold. Increase in time as ability allows.

• Your mid-section will try to sag towards the floor – don’t allow it! The point of the exercise is to keep your body in a firm line – including your head.

Don’t forget to breathe.

2. Hip Bridges

• This one might look very easy, but it is good for developing strength in your hip flexors, hamstrings, as well as your lower abdominals.

• You’ll find that doing this exercise will also help you build deadlift strength, an exercise that features prominently in many weight training programs for swimmers.

• You can progress to using weights – either on a bar or holding a plate on your pelvis – and also use a swiss ball or a bench as a variation to the floor.

How to Do It:

• Get on your back, lay your arms down at your side.

• Keep your feet flat on the floor and raise your trunk towards the sky.

• .Stop when you have achieved a straight spine-line. Don’t over-extend.

• Hold for a three-count, and slowly descend with lifeguard course
• 
  
  
  
  
  
  

3. Superman:

While you may feel more like a beetle who has rolled over and is stuck on his back as opposed to a super-hero, fret not, for this exercise is fantastic for developing scapular stability (i.e. developing and retaining good posture and helping ward off that pesky swimmer’s shoulder), your glutes and back.

How to Do It:

• Lay face down on the ground, arms straight above your head.

• Tighten your glutes and pull in your belly button.

• Lift your left arm while also raising your right leg. Hold for a three-count. Now do the same but with the opposite arm-leg combo.

• Don’t drop your arms and legs; you want a controlled movement throughout.

Also read about:  DIFFERENCES BETWEEN SWIMMING TIED OR SWIMMING FREE