Try these exercises to help you if you are a swimmer. No pool needed for this workout!

Warm Up:

  • Hug your right knee for 15 seconds, then switch legs
  • Bring your feet together, keep your legs straight, and reach for your toes for 30 seconds
  • 15 jumping jacks
  • Wiggle your legs and arms for a few seconds to keep them loose and ready

Endurance Exercises: Endurance means everything when it comes to swimming because of the length of pools and effort that must be used while swimming fast.  The next exercises will help with your endurance.

  • Bridges while tapping (20 seconds)
    • Lie on your back in a sit up position
    • Slowly lift your hips straight up until your butt is off of the floor and your back is straight
    • Quickly tap your feet on the floor to make the exercise more difficult
  • Arm Circles (20 seconds each, 1 minute total)
    • Lift your arms out to the sides to make a T position
    • Move your arms in a circular motion while keeping them elevated
    • Do small circles, medium circles, and large circles
  • Superman Plank (20 seconds)
    • Lie flat on your belly
    • Lift your arms up in front of you and lift your legs off of the floor behind you
    • Remain as straight as possible and hold this position
  • Forward Shoulder Raises (20 seconds)
    • Find something with a little bit of weight to it such as a can of corn or a heavy bottle
    • Slowly lift the object straight in front of you until your arms are making a 90 degree angle with your body
    • Keep your arms straight and hold this position
  • Side Planks (15 seconds each side)
    • Start on your side with your feet together and one forearm directly below your shoulder
    • Flex your core and raise your hips until your body is in a straight line from head to feet. 
    • Hold the position without letting your hips drop then switch sides

Cool Down:

Find a seat on the floor or on a couch or chair. Make sure your back is nice and straight. Close your eyes with your hands on your lap. Take 10 deep breaths. Repeat if needed. You’re all done! Great job! Make sure you drink some water with a healthy snack