6 Core Workouts for Swimmers

6 Core Workouts for Swimmers

Dive in to boost body core strength!

Dive in to boost body core strength!

With SAFRA’s Swim For Hope already in full swing, we take a look at strengthening our core to build a strong base of support for our limbs to generate the force to drive us through the water. Swimming is a fun sport, but that doesn’t mean you shouldn’t take the proper techniques seriously.

“A swimmer with a weak core tends to depend [on] movements or strength from the shoulder and spine. And this increases the risk of shoulder and spine injuries. The compensating movement will change the body biomechanics [to] have an unnatural swimming movement thus [increasing] the risk of injury and slow down your stroke and longer result time.”

We caught up with our fitness guru, Jason Chua, from EnergyOne to learn more about building core strength.

“The core includes the transverse abdominis, obliques, erector spinae and lower lats. These muscles work as stabilizers for the entire body. Most sports and other physical activities depend on stable core muscles,” Jason added.

Just like the importance of arm strength training, swimmers need to work on their core muscles in order to improve overall body balance and stability. A strong core means less injury too!

Here are 6 effective core workouts for a stronger and more stable you!

Plank alternate hand reach forward

1. Plank alternate hand reach forward

Targets

All 4 abdominals (rectus abdominis, internal oblique, external oblique, transverse abdominis), spine, shoulders and hip 

Sets

3

Reps

12 to 15

Rest

1 min in between sets

Place forearms firmly on the ground, parallel to the body with feet shoulder-width apart. Bend elbows at 90 degrees and keep body straight, from shoulders to ankles. Then, lift right hand and reach out before moving it back to original position. Repeat the same thing with left hand.

Do 3 sets of 12 to 15 repetitions. Rest for 1 minute in between each set.

TRX High Plank Crunch

2. TRX High Plank Crunch

Targets

All 4 abdominals (rectus abdominis, internal oblique, external oblique, transverse abdominis), spine, shoulders and hip 

Sets

3

Reps

12 to 15

Rest

1 min in between sets

Level up your plank game by using the TRX suspension trainer machine for a high plank crunch. Slip feet into the suspension grips and assume body push-up position, keeping palms open and down as support. The body must be straight, including arms and back. Then, tuck in both legs at the same time, the way you would in a normal crunch exercise. Make sure elbows are kept straight at all times.

Do 3 sets of 12 to 15 repetitions. Rest for 1 minute in between each set.

Side High Plank Wall

3. Side High Plank Wall

Targets

Obliques, spine, shoulders and hip

Sets

3

Reps

12 to 15

Rest

1 min in between sets

Lie on right side and keep knees straight. However, unlike a regular side plank, push body up with right arm, keeping elbow straight, and hold left arm to the side. Then, raise left leg, bending the knee at 90 degrees, as if in walking motion.

Do 3 sets of 12 to 15 repetitions before switching to the other side. Rest for 1 minute in between each set.

Cable Push and Pull

4. Cable Push and Pull

Targets

All 4 abdominals (rectus abdominis, internal oblique, external oblique, transverse abdominis), spine, shoulders and hip 

Sets

3

Reps

12 to 15

Rest

1 min in between sets

Adjust the arm levels on the machine to chest level and grip the handles in each hand. Turn to face the right side of the machine. Then simultaneously, pull with the left handle and push with the right.

Do 3 sets of 12 to 15 repetitions before switching to the other side (push with the left and pull with the right). Rest for 1 minute in between each set.

BOSU Woodchopper

5. BOSU Woodchopper

Targets

All 4 abdominals (rectus abdominis, internal oblique, external oblique, transverse abdominis), spine and hip

Sets

3

Reps

12 to 15

Rest

1 min in between sets

Hop on a BOSU ball with both hands gripping the cable handle. Start in a squatting position on the BOSU ball. As you stand to full height, twist body to the left and pull the handle. Revert to squatting position, keeping movement slow and controlled.

Do 3 sets of 12 to 15 repetitions before switching to the other side. Rest for 1 minute in between each set.

BOSU Superman

6. BOSU Superman

Targets

Spine, lattisimus dorsi, glutes and hamstring

Sets

3

Reps

12 to 15

Rest

1 min in between sets

Lie face down on the BOSU ball and rest hands and feet on the floor. Keep back straight. Raise left arm and right leg at the same time then down. Repeat with right arm and left leg.

Do 3 sets of 12 to 15 repetitions before switching to the other side. Rest for 1 minute in between each set.

Safety Tips

1. Allow your body to rest 24 to 72 hours prior to the next strength training.

2. Avoid doing the same exercise. Do different workouts using various props like resistance bands, cables and fit balls to keep your exercise functional.

3. Use multi-plane movements (change up the way your body moves while training).

4. Allow your body time to adapt to any new moves (6 to 8 weeks) for a safe and steady progress.

Stabilise your core muscles for a healthier and safer lifestyle! Mix it up with 6 Exercises for Strong Arms at your next gym session!

New to EnergyOne Gym? Sign up with the new Special Membership Promotion or NSF ORD Membership Deals!

Improve body core stability with flexibility and balance further with our Pilates and Yoga courses.

Show off your body endurance with gruelling physical activities at SAFRA’s 10th AVventura!

Check out what to eat before any competition to perform at your best!

 EnergyOne: Fitness & Beyond

Tags:

Related Links
Activities & Courses
Taiji
Join Taiji today for enhanced well-being
Events
We Thank Our Nsmen
Special SAF Day deals, Appreciation Art Jam & more
Articles
home remedies to relief common wrist injuries
If you hurt your wrist, don't neglect or you'll regret!
Social