Having a strong core is an important part of being a successful swimmer. Your arms and legs will become more driven through the water if you engage your central muscles when you swim. Performing swimming drills, such as single arm, kicking and sculling will strengthen your core muscles and improve your speed.
Single Arm
When you perform a single arm drill it forces you to engage your glutes, pelvic muscles and shoulders, while adjusting your proper hip rotation and stroke. Begin by bringing one arm to the side of your body. Breathe toward the side of this arm before you extend your opposite arm for the stroke. Once you extend to your stroke, focus on moving your body with your core muscles level and rotating your hips. Switch and do the same drill with the other arm at your side. Start slow to build the technique before aiming for increase in speed.
Kicking
Kicking can be done with or without a kickboard. To perform kicking with a board, begin by placing both arms at rest on the kickboard in front of you. With your head facing down in line with your spine, point your toes and kick short and rapidly with your feet. Your hips should be level with the top of the water. For a greater challenge and a workout that targets the abdominal muscles, lose the board and kick on your side with your bottom arm extended straight in front of your head. Keep this hand facing down while your top hand remains at the side of your body. Keep your head straight with your spine and level to the top of the water.
Sculling
Sculling is a drill that fuels your strokes and helps to target your entire core and stability during swimming. Begin by brushing your hands through the water in front of you, keeping your fingers together -- but do not bend or move your elbows. To move through the water, adjust your hand position slightly inward and your forearms to the side, then turn your hands back. Repeat these slight adjustments to move through the water.
Recommendations
Focusing on your core while you are performing drills or while you are outside of the water will help improve your posture. According to Swimsmooth.com, as you swim, try to visualize your core lengthening and pulling your rib cage away from your pelvis. This will allow you to stretch tall and ensure that your lower core muscles are engaged. Also, try to squeeze your glute muscles. As you squeeze, straighten your body and allow your kicks to become more firm and quick. When you are out of the water, try to focus on sitting up straight and tucking your navel in toward your spine to engage your core muscles.
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