Swim workouts for a toner tummy
Many of us aspire to have flat stomachs and having tight core muscles. Strong stomach muscles are important for back health, as our stomach and back muscles work together to keep us from slumping and compressing internal organs. Strong stomach mucles also helps to keep us balanced. This is important as we age, reducing the risk of falling. In this post, we introduce a few simple swim workouts that everyone can work on to achieve a toner tummy!
1. Kickboard Kicks
- Get a kickboard and hold it at the edge with your arms outstretched.
- Start kicking!
- While kicking, imagine pulling your navel in toward your spine and away from the bottom of the pool.
- Travel the length of the pool.
2. Pikes
- Bend your knees and push off from the floor of the pool.
- Extend both legs forward in a pike position as you lean back. This will help to tone your abs.
- Push your arms back. This should help to tone the triceps.
- Your body should be in a V-position with your bottom pointing to the floor of the pool.
- Repeat 10 times.
3. Tic-Toc
This exercise works your obliques, or the side muscles, as well as your abs. You can do this exercise with a kickboard or with your hands behind your head.
- Stand in the water with your feet shoulder-width apart.
- Lean over to one side so that your lower elbow hits into the water.
- Alternate to the other side.
- Squeeze your abs tight as you return from the movement.
- Repeat 8 times.
4. Flutter Kick
- Start on your stomach with arms above your head in a streamlined position (or use a kickboard). A streamlined position means your fingers are touching and your arms are squeezed right to your ears.
- Quickly and repetitively kick your legs, keeping your feet within a 30 cm range.
- Keep the core engaged and hips tucked under to ensure core activation. Don’t let your back arch. This will also work hip flexor and gluteus muscles.
- Travel the length of the pool.
5. Dolphin Kick
- Start with arms in streamlined position or with a kickboard. You should be looking down.
- Push your chest downward while keeping your hips up.
- Engage your core and push your hips down in a wave-like motion. This may take some practice.
- Continue this repetitively and lift head when you need to breathe.
- Travel the length of the pool.
To increase core activation and make breathing easier, you may want to flip over on your stomach and do the same thing. In this position, engage your abs to force your hips up in a wave-like motion.
6. Swimming with a Buoy or Band Around Ankles
- Place a pull buoy between legs or a strap around your ankles (this would be more difficult).
- Begin swimming freestyle.
- Keep your core engaged to prevent hips and feet from sinking.
- Travel the length of the pool and back.
Good luck in attaining a toner stomach!
