It may surprise some to know that when developing your swimming skills, it's also important to regularly exercise on dry land as well.
By doing regular and simple exercises such as squats and planks, you'll ensure your fitness routine is well rounded. Further these exercises can help build muscle, agility, and stamina and in the long run, will help reduce the risk of swim-related discomfort and injuries.
Here are five of our favourtie, easy and simple moves that will help you out in the pool.
Squats are great for strength-building benefits they help you improve both your upper and lower body strength. To get in the correct position for a squat stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward. Look straight ahead and pick a spot on the wall in front of you. Look at this spot the entire time you squat, be careful not to look down at the floor or up at the ceiling.
Planks will prove beneficial for building up strength for your core and overall stamina. A plank will do wonders for your abdominal muscles without the use of any equipment. To correctly get into a plank place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
This mow will help improve your posture when you swim and build back muscles and glutes. To get into this position lie down on your stomach and stretch your arms straight out above your head. Flex your glutes and tighten your stomach, then lift your right arm and left leg. Hold, lower your limbs in a controlled fashion, then do the other arms and leg.
We all used to jump rope as a kid but somewhere along the way we forgot about how good this simple exercise can be for us! It's time to pick up the ropes again because this fun cardio workout improves heart health and circulation, builds stamina, and works your calf muscles and core, as well as your reflexes, all critical skills for any swimmer.
Any swimmer will benefit from this type of exercise, mainly because it works the quadriceps, glutes, and hamstrings. To get in a lunge correctly keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you, so you don't keep looking down). Engage your core throughout the whole process. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
So, there you have it! These five easy land moves will help make you a better swimmer. Come down to Prince Alfred Park Pool to see the difference for yourself. Sign up for a membership at Prince Alfred Park here.
These exercises out of the pool will help you become a stronger swimmer when you jump back into it!
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