Swimming as a sport requires a large amount of core and abdominal strength to swim efficiently and effectively. Those that can control their core and have strong abdominal musculature, tend to perform at a higher standard than those who do not. Not only that, many of the injured swimmers I have seen with injuries relating to their lower limb, back or shoulders, have all had decreased abdominal strength. Working together on abdominal strengthening, and the injury, they were able to return to the pool better and stronger than ever.
Here are our Top 5 abdominal exercises for swimmers. WITH NO EQUIPMENT REQUIRED! To prevent injury and increase your performance.
1. Streamline V-sit kicks
Hold your hands above your head in a streamline position and lift your legs off the groups. Begin kicking your legs. Complete this exercise for 30 seconds followed by a 30 second rest, for 3 sets.
To make the exercise easier begin by just laying with your shoulders on the floor/ bed with arms overhead in a streamline position.
2. The Plank
Up onto your elbows and toes, palms facing the ceiling. Hold this position for up to 3 minutes, give yourself a break and then repeat 2 more times.
3. Supine leg lifts over a bench
Lie on your back arms across your chest and legs over the edge of a bed or bench. Slowly lower and lift your legs for 20 reps. Complete 3 sets.
4. Russian twist
Start in a V-sit position and begin rotating your body side to side. Repeat for 30 seconds. 30 second rest. 3 sets.
Make it easier by keeping feet bent and have them on the ground.
Lie on your back and bring your legs up to table-top position with your hips and knees at 90 degrees. Raise your arms straight up vertically over your head. Keeping your back flat, lower the opposite arm and leg away from one another towards the floor. Repeat 20 times for 3 sets.
Do these exercises keep those abdominals strong and reap the benefits!