{"id":93415,"date":"2022-05-13T09:49:11","date_gmt":"2022-05-13T07:49:11","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=93415"},"modified":"2022-05-13T09:49:11","modified_gmt":"2022-05-13T07:49:11","slug":"core-exercises-for-swimmers","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/us\/training-technique-us\/core-exercises-for-swimmers\/","title":{"rendered":"The Essential Core Exercises for Swimmers"},"content":{"rendered":"

All swimming strokes are designed to propel you in a <\/span>straight line,<\/span> whether that be forward with <\/span>freestyle<\/span> or backward with <\/span>backstroke<\/span>. Learning <\/span>how to swim<\/span> without any of your body sagging toward the bottom of the pool is imperative for a streamlined and efficient stroke. Keeping the <\/span>upper body<\/span> straight and the legs in line all comes from having solid <\/span>core strength<\/span>.<\/span><\/p>\n

In this article, we\u2019ll teach you why <\/span>core strength<\/span> is essential for superior <\/span>body position<\/span> in the water. Then, we\u2019ll share some simple <\/span>core exercises<\/span> for <\/span>swimmers<\/span> that will be just as beneficial for <\/span>beginners<\/span> as they are for Olympians.<\/span><\/p>\n

Why Do Swimmers Need Core Exercises?<\/b><\/h2>\n

\"Core<\/p>\n

The obvious difference between swimming and many other <\/span>dryland<\/span> sports is that our <\/span>workouts<\/span> force our bodies to move through water. During <\/span>dryland exercises<\/span><\/a>, we conveniently have the ground as a solid base to push off. We can rely on our <\/span>lower body<\/span> while running or doing squats or our <\/span>upper body<\/span> during <\/span>push-ups<\/span> and bench press. The core is still active, but it\u2019s other muscle groups that are doing the majority of the work.<\/span><\/p>\n

Even though swimming requires <\/span>full-body<\/span> strength, it\u2019s a <\/span>strong core<\/span> that provides strength and stability to the arms and legs during demanding strokes. With no ground to push off, it\u2019s our core that provides the balance, momentum and base of all of our movements in the water.<\/span><\/p>\n

Keeping up with <\/span>core exercises<\/span> for <\/span>swimmers<\/span> can also have a positive effect on the nuances of your <\/span>swimming performance<\/span>. Having overall stronger <\/span>core muscles<\/span> means you will have strengthened <\/span>hip flexors<\/span> and <\/span>obliques<\/span>. It\u2019s these muscle groups that will give you better control of the movement across the length of your arms and legs. Get into the mindset of \u201ceverything comes from the core,\u201d and you may see more efficient <\/span>flutter kicks<\/span> and an improved <\/span>freestyle<\/span> catch<\/span><\/a> in the near future.<\/span><\/p>\n

Easy-to-Learn Core Exercises for Swimmers<\/b><\/h2>\n

\"Swimmer<\/p>\n

Hopefully, we have you convinced of the advantages of incorporating <\/span>core workouts<\/span> into your <\/span>training plans<\/span>. Let\u2019s take a look at some <\/span>core exercises<\/span> for <\/span>swimmers<\/span> that you can perform with little equipment. Since you are always training your core somewhat in the pool as you swim, we\u2019ll share <\/span>dryland workouts<\/span> that really allow you to isolate and strengthen your <\/span>core muscles<\/span>. Remember to always <\/span>warm up<\/span> before these <\/span>swimming workouts<\/span> and cool down when you\u2019re finished.<\/span><\/p>\n

Most of the <\/span>core exercises<\/span> for <\/span>swimmers<\/span> below can be performed by simply using a yoga mat. If you don\u2019t have one of those, you can just use the carpet in your home. These <\/span>workouts<\/span> can be performed at home, in the gym, and even poolside.<\/span><\/p>\n

Weighted Russian Twists<\/b><\/h3>\n

Sit down on the ground (make sure the surface is soft) with your legs bent at the knees. Lean back until you feel your <\/span>abdominal muscles<\/span> engage. Select a <\/span>medicine ball<\/span> or <\/span>dumbbell<\/span> that is comfortable for your abilities, and hold it above your chest. Now intermittently push each elbow past your back, keeping the weight held above the chest. For increased difficulty, you can raise your feet off the ground.<\/span><\/p>\n

This is a great exercise for the <\/span>obliques<\/span> and <\/span>hip flexors<\/span> making it beneficial for your swimming technique.<\/span><\/p>\n

Plank Variations<\/b><\/h3>\n

The plank is one of the classic <\/span>bodyweight<\/span> ab exercises. It doesn\u2019t require any movement, and long sets can provide challenging <\/span>core training<\/span>. The <\/span>world record<\/span><\/a> plank is nine hours 30 minutes and one second. Don\u2019t worry though, you don\u2019t need to hold it for that long to benefit your core.<\/span><\/p>\n

There are different variations of planks to choose from, including:<\/span><\/p>\n