Swimming provides a complete body workout and is very easy on the joints. The low-impact workout steadily stresses and stretches the muscles of your body, ensuring that you're fatigued at the end of a workout. The core muscles, which power an effective stroke, are part of an effective swim workout. To focus thoroughly on working your stomach when swimming, keep in mind a few tips.
Step 1
Focus on your core during your regular stroke. While swimming freestyle, for example, pay attention to your body position in the water. Make sure your shoulders are down, your abdomen drawn in and your butt tight to fully power your stroke. This way, each lap is a core workout without focusing specifically on the abdomen.
Step 2
Try scissor kicks. Swim to a section of the pool that is just deeper than your toes can touch. Using your hands to keep your head above water, extend your feet straight down. Kick one leg forward to waist height and hold for 10 seconds. Quickly switch legs and hold for another 10 seconds. Keep your abdomen drawn in tightly to support your back as you work your abdomen. Repeat until fatigued.
Step 3
Swim a pike lap. Starting at one end of the pool, face forward and use your arms to keep your head above water. Draw both feet out straight in front of you and lift them so that you can just see your toes above the water line. Swim in this position, using your arms to power you down the lane. Rest and return. Repeat for two laps, or until fatigued.
Step 4
Trim your waist with side lifts. Sit against the wall and hold it with your arms spread on each side. Bring your legs in toward your chest and extend them straight out in front. Swing your legs first to the right and then to the left to work your oblique muscles. Keep your core tight to support your back during this exercise.
Things You'll Need
- Swim cap
- Goggles
- Sunscreen
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