A strong core is a requirement for swimmers looking to increase speed and improve technique. In order for swimmers to minimize drag resistance through the water, the core plays a very important role in keeping the body in a stable streamline position. Further, core muscles that are not well conditioned can lead to technical flaws and stroke inefficiencies, which could make or break a chance at the podium.

Exercises for Core Strength

There are a variety of movements that can impact core strength and it is essential coaches and athletes find variety in these movements to better build both strength and compliance. Below are five swim-specific core exercises that swimmers should consider including in their training to increase their core strength and optimize performance in the water.

Side V-Ups

Side V-Ups help target lower back muscles, hip flexors and inner abdominal muscles. For a modified version, try Flutter Kicks (below).

Front Bridge Rocker

Front Bridge Rocker focuses on strengthening hip flexors to improve efficiency in your kick.

MB Russian Twists

MB Russian Twists challenge the obliques to help improve stability and suspension during streamline.

Streamline Crunches Flutter Kicks

An alternative to Side V-Ups, these Flutter Kicks will help activate the muscles needed to propel you through the water.

Front Bridge Arm Raise

The Front Bridge Arm Raise will help activate core muscles as they steady the shoulders and arms. For the full article see the Bridge Athletic Blog site.

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