Hammering the Core

Strengthening your core can benefit you in many ways, as the core muscles are used in all activities. Rock-solid core muscles are, therefore, essential if you want to do well in any sport or physical activity, including swimming. Whether you’re a competitive swimmer, or simply prefer the sport for fitness, a strong core will help give you better form and stability in the water. Here are a few exercises that can help in core-strengthening.

Planking

Start by lying on your forearms and toes. Your trainer will help you achieve the correct form, including straightening your back, and pulling in your abs and your backside. The objective is to hold still for at least 30 seconds, breathing intermittently. A more advanced routine will include doing it for five repetitions of up to a minute each. A variation involves shifting weight to one side while raising both your arm and leg parallel to the ground on the opposite side; then repeating on the other side.

Leg Raise

You will have to lie flat on your back with the hands supporting the lower back. Slowly raise one leg straight up until it’s vertical with your hip, then lower down until it’s almost touching the floor. Repeat with the other leg. You can do this for three sets at ten repetitions.

YTWL

Some trainers who see poor core cohesion as a problem in swimmers recommend making the YTWL positions with the arms for ten seconds each letter.