Simple core exercises for beginner swimmers

Simple core exercises for beginner swimmers

Swimming is not just about moving forward in the water by using your legs and arms. A strong core is a very importatnt building block for the swimmning technique.

In swimming we use our core muscles mostly for stabilisation. By improving your core strenght you will be able to hold your body straghter, throughout the position and creating less drag and

A strong core gives you a powerful platform from which you can pull, push and kick through the water, ultimately increasing speed. It also gives you a powerful start which you can use for push, kick and pull trough the water and it also helps you to keep your hips high, which reduces drag and makes you more efficient in the water.

Here are some examples for dry land exercises to improve core muscles. They are very simple and you can practise them anywhere.

Freestyle stroke:

Lie down on your stomach and stretch your arms straight out above your head (like Superman flying). Flex your glutes and tighten your stomach, then lift your right arm and left leg. Then do the other arms and leg.

Leg Kicks:

Lie down on the floor with your palms under your hips.Put your hand under your buttKeeping your abs tight, alternate between your right and your left leg, lifting each 45 degrees in the air and lowering to their starting position.Continue kicking your legs up in the air

The Plank:

Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel.end your legs out behind you and rest your toes on the floor. Your body should form one straight line from your shoulders to your heels.Make sure you are not dropping your hips or hiking your butt up high toward the ceiling.

Sit Ups:

Lie down on your back, keep your knees bent and feet flat on tha mat. Lift up your torso and sit up. Return to the startinh position by rolling down. If you want to make it more as a challange then pull up your legs in 90 degrees.

Yoga for swimmers

Gentle on the joints, forgiving of injuries and other physical limitations, and deeply relaxing, swimming and yoga, when practiced together, unite their strengths, making for a more balanced athlete.

Competitive swimmers call it “dryland training”—incorporating other sports into an exercise regimen to compensate for what is missing in a primary workout. A yoga practice can complement even an amateur’s swim routine by introducing two legs of the fitness triad—strength building and flexibility. Asanas (postures) utilize body weight as a powerful source of resistance: Outside of the water, gravity helps to build strength and muscle. In addition, postures take the body through a full range of motion, encouraging flexible, supple muscles that are less prone to injury.
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Help your body to develop muscles so the muscles will help you to swim longer and faster.

Together with Life as an Investment we prepared a wonderful set of dryland exercises for crawl swimmers. It is a selection of exercises from Swimming Anatomy book by Ian McLeod. All of them you can do at home with just a little use of equipment or without equipment at all.

We start with


swimming school stockholm swimming school swimming dry land exercises  photoClose grip push up


  1. Facedown, slide both hands under your chest so that your thumbs touch along the midline of your body at nipple level. Your toes support your lower body.
  2. Holding your body in a straight line from your ankles to the top of your head, push your upper body upward until the elbows are almost locked.
  3. Lower your body until your chest is 2.5 cm off the ground.

Be careful if you already have pain in the shoulder joint and avoid dropping too far into the ending position.

A common mistake is to take the head out of line with the rest of the spine, which will lead to either arching of the back or dropping the hips to the ground.

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