If you are in a pool that is relatively shallow (about four to six feet), try a series of ten explosive squat jumps off the bottom of the pool with your hands over your head. “The water offers resistance on the way up and softens the landing on the way down,” says Misty Hyman, swim instructor and Olympic gold medalist. “You can increase strength in your legs, glutes, and abdominals without the stress of the landing on your joints that would happen on land.” If you do these rockets quickly, you will also increase your heart rate, which can add an extra cardiovascular boost to your swim workout. Want to tone your tush? Try these butt exercises that really work.
To incorporate more core into your swimming workouts, try a pull buoy, a buoyant tool that goes between your legs to help keep the legs afloat so you don’t have to kick. “I recommend squeezing the buoy between the legs to engage the inner thigh muscles,” says Hyman. “Squeeze the glutes and the abs too, as if you are planking while swimming, trying to keep you body in a straight line. It’s OK for the body to rotate as you swim, as if you are rolling from side to side, but keep the body on one axis as it rotates.” Find more ways to make your workout more fun.
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