Swimming & Abs Workouts

Vertical core

• Get vertical in the water instead of horizontal. Vertical is a functional position, similar to just about everything done on land, but in this position the body has the support of the water. To maintain that upright position, the abdominal muscles must be used in a focused and stable position that requires a great deal of abdominal stability. Most swimmers can manage this even in deep water, but a flotation belt can be worn if needed.

  Deep water running is an ideal way to strengthen the core muscles. In that upright position, with chest up, shoulders back, head balanced right on top of the shoulders, bring the legs up in front in a running motion with an alternating arm. While you can do this move in a stationary position, moving or running through the water will offer much more resistance. It is important to stay vertical in the water, it is very easy to lean forward and get more horizontal, which takes the body out of alignment.

More vertical moves

• Abdominal workouts involve more than just the traditional six pack, or rectus abdominus muscles. In that vertical position you can also work the transverse abdominis or TVA muscle. According to Exercise Prescription the TVA pulls the abdominal wall inward, forces expiration and is one of the muscles that keeps the abdominals flat. While the TVA is not a visible abdominal muscle, keeping it strong is a key to better abs.

  While vertical in the pool, lift the legs up in a bent knee position. Alternating lifted knees is less challenging than lifting both knees at the same time. An added challenge is to lift both knees with the feet pressed together in a "frog leg" position. Hold the legs in that bent knee position and without moving the upper body, swing the legs from side to side. This will engage all of the core muscles and it is quite challenging to move only the lower body without moving the upper body.

Swimming

• Swimming itself works the abdominal muscles. A swimmer cannot stay on the surface if the ab muscles are not engaged. While swimming, think about keeping the abs engaged at all times. When swimming in a prone position, such as freestyle or butterfly, think about lifting the belly button towards the back, or pressing it downward. This will lift the hips towards the surface as well, allowing you to swim more efficiently. The core is actively moving during swimming, the whole torso swings back and forth through the water. Every time a swimmer reaches with their arm the body turns that way. So the abdominal muscles are always working to stabilize and balance out the body.

On the pool deck

• Dryland exercises should also be incorporated into a water-based ab workout. On the pool deck do a series of plank exercises that stabilize all of the abdominal and back muscles. Get down on elbows and toes and balance in a plank position. The body is as flat as possible, without the rear end up in the air. Try the same move on the side, while balanced on one forearm and the feet. Do the same thing on the other side. On the back raise up with the shoulders on the ground and the hips up in the air.

  Take that front plank to a push up which is one of the best abdominal moves around. Adding pushups to a swimming workout will not only work those abs but add an excellent upper body strengthening move as well.