But, you don’t have to focus on swimming laps to benefit your body. There are many swimming exercises you can do in the pool which will help to strengthen your body and give you a workout while enjoying the buoyancy and support of the water.
Indeed, tightening your abdominal muscles can often seem like a significant challenge. For both men and women alike, this is often a problem spot. There is often a desire to tighten up this area for women who have had children. Many men want to achieve that sought-after six-pack. Even women who haven’t had children may find this area a trouble spot and want to tone it up without having to hit the gym.
The truth is, not everyone can jog, run, cycle, or lift weights in the gym. Swimming is a gentle and low-impact way to exercise while still getting significant benefits for those who struggle with arthritis, back pain, or those recovering from injury. Not only does swimming help to raise your heart rate and keep you healthy, but it is also great for toning muscles.
Why is The Swimming Pool ldeal For Toning?
Building and toning muscles require resistance to work against. When you lift weights in the gym, you’re working against resistance. You’re pushing against it and causing stress on your muscles. That is what builds them and keeps them toned. When you’re doing swimming exercises in the water, you’re still pushing against resistance - the natural current in the water. However, this is a gentler and calmer method than sweating it out in a gym.The impact is lower, which means swimming workouts for abs and other exercises are ideal for all people.
Indeed, gyms aren’t places that everyone wants to go either. Some people simply don’t like them. And there is also the risk of injury - if you have arthritis or another condition that isn’t ideal for heavyweights, you’re going to do more harm than good. Swimming exercises give you a lower risk option for building and strengthening the muscle.
Ensuring that you have the proper position when you’re in the water is essential to avoid injury and keep your muscles strong and supple. As the core area, abdominals are the spot most people want to build; it’s no surprise that many swimming exercises focus on that area. But, if you want to have a strong core, you also need to have strong back muscles. If you don’t have the time to go to the pool as much as you would like, you can make use of the ZEN8 swim trainer to help you practice when you’re not in the water.
Not only will you build your core, but you’ll be able to practice proper technique and positioning too. All of this will make you stronger and a better swimmer too.
The Best Swimming Exercises to Try
If you’re keen to build strength, endurance, and tone your muscles simultaneously, swimming exercises will help you do that without putting yourself at risk of injury. However, remember that there is still a risk of slipping or overstretching, even in the water. For that reason, always listen to your body and if you’re concerned before you start, have a chat with your doctor.
Pikes Swimming Exercise
Pikes are a common type of swimming exercise for abs, but they also work your arms.To complete this exercise, stand in neck-high water and pull your knees upwards towards your chest. Then, lean backwards and straighten your legs into a V position. At this point, your backside should be pointed directly down to the pool floor. Hold the position for as long as you can, building your core muscles.
If you’re struggling to stay above the water, you can use your arms in a circular motion, pushing the water behind you. This move will help build muscle tone in your arms, especially in your triceps.
Return to standing, rest for a few seconds, and then repeat for a total of 10 repetitions.
Kicking With a Kick Board
For this exercise, you’ll need a kickboard that you probably used when you were first learning how to swim. Take hold of the board and hold it in front of you. Stretch your arms out to full extension (elbows very slightly bent for comfort). Allow your feet to float out behind you and kick to move slowly along the pool’s length. You can continue this exercise for as long as you can. Don’t push yourself too much, and instead, stop when you feel tired. Try and build up the length of time you can complete the exercise for overtime.
Flutter Kicks
The flutter kicks swimming exercise is a good choice for building and toning the muscles in your glutes and your hips while targeting your abdominals too. For this exercise, you’ll need a float, either a kickboard or a noodle (the long, thin float that’s shaped like a tube). You will also need to be in water of a depth that means your feet cannot touch the floor; however, do not move out of your comfort zone here.Take hold of the pool’s edge and then move into position with the float. The idea is that your upper body is floating, but your legs are vertical, although not touching the bottom. To work your legs, you need to kick quickly, trying to stay afloat. Remember to keep your toes pointed and avoid bending your legs.
Continue until you become tired and then rest. You’ll be able to build up your length of time completing this swimming exercise as you go along.
Side Bends Swimming Exercise
The tick-tock exercise is a form of exercise for your core muscles once more but also for your obliques too. To complete this exercise, you need to be in shallow water, and you should stand so that your feet are apart, the same width as your shoulders and your arms by your sides.When you’re ready, shift your weight to one side and lean over. Stop when the water reaches your elbow. Pause for a second and then return to a starting position. Then repeat the exercise on the other side until you have done eight bends on each side. Remember to pull in your abdominal muscles as you return to a standing position.
Restricted Swimming
This means you’re going to be swimming with a band secured around your ankles, so you need to work harder in your upper body, therefore toning the muscles in that area. This is one of the swim workouts that will also help to tone your core but it's best for intermediate swimmers to advanced swimmers. Once the band is in place, you need to swim with a freestyle stroke. Avoid kicking and make sure that you keep your feet together. If you’re struggling to stay afloat, you could put a float between your thighs instead of the band around your ankles. This will help you to stay above the water, and you can focus on your arm muscles. Either way, make sure you engage your abdominals (core), and your legs will stay afloat.
Try and complete a length of the pool but stop if you feel too tired. You can build up the amount of time gradually.
Dolphin Kick
The dolphin kick is one of the best swimming exercises for building your core muscles, and you can do it either on your front or your back, depending on which feels best for you. Take hold of a float and stretch your arms out, with your legs floating out behind you. Pull your core muscles up and in, and then move forward with a dolphin-style movement, almost like a wave. You can do this by slightly pushing your chest down into the water but keeping your hips up. Then, reverse the movement by pushing your hips down and lifting your chest up. You're getting a real water workout!
Continue to complete a length of the pool if you can, or stop when you’re tired and gradually build up your time.
These swimming exercises are ideal for building muscle and endurance. They’ll have the same effect as gym time and probably be far more enjoyable!