Strong Abs Build a Base for Swimming Success
Strong abdominal muscles can improve stroke balance.When strength training for swimming, most think of theshoulders, back and legs. One of the most important body parts that may be overlooked is the mid-section.
Strong abdominals allow for fast, tight flip turns, which in a race of any length could mean the difference between you and your closest competitor. They also keep the body balanced in the water and facilitate rotation with each stroke.
But swimming benefits aside, most people long for a firm "washboard" stomach, and will try just about any health-and-fitness gimmick to attain it.
Abdominal strength training routines are everywhere. While most magazines trumpet "Six-pack abs in 10 minutes or less!" and offer up a variety of flashy, complicated workouts, my suggested workout is simple.
It doesn't require gym-like contraptions and can be done anywhere (business travelers can do it in their hotel rooms), so following through with it on a consistent basis is easy.
This 25-minute abdominal workout, when done at least three times a week and matched with proper diet habits and consistent dedication, will offer you the results you are looking for in a matter of weeks. You should feel the difference in your swimming as well.
The workout consists of six sets of 50 sit-ups, with 15 push-ups and a seal-press in between each set.
Set 1: Regular Sit-Ups
Lie down on your back (on a comfortable but firm surface) with your feet flat on the ground and your knees about 6 inches off the ground. The small of your back should always remain in contact with the floor. Place your hands behind your head and slowly curl your upper body towards your knees.
When you've raised your upper back as far as you can, bring yourself back down slowly in a controlled motion. This is a regular sit-up, and as you complete the set make sure you don't pull/jerk your head up with your hands but rather keep a controlled rhythm with each rep.
When finished, flip over on your stomach and do 15 push-ups. Then get into a seal-press position to stretch your stomach muscles before the next set (a seal press is like a push-up only with your waist and legs flat on the ground with your arms holding up your upper-body).
Set 2: Right/Left Sit-Ups
Right/left sit-ups are like regular ones, only you bring your right elbow towards your left knee and vice-versa on each alternating sit-up. Remember to ease your body back down with each repetition without falling back to the floor, and don't jerk your head up with your hands as you start to feel the burn. From sets two to five continue the 15 push-ups.
Set 3: Side-Ups
Lie on your right side with your knees at a right angle, then flatten your shoulder blades so that they are both flush against the floor (you should be in a twisted position).Now perform a regular sit-up, keeping your legs turned to the right with your right knee on the floor, so that you are doing a regular sit-up from the waist up while your bottom half is twisted to the right. After 25 of these, move your lower body to the left and repeat 25 more working the other side.
Set 4: Ceiling Sit-Ups
Lie on your back but elevate your legs at a right angle as if you were sitting in a chair. With your hands behind your head, focus on a place above you (a mark on the ceiling, for instance) and slowly raise your nose towards that spot, lifting your head and upper back off the ground.
You should feel your upper abdominals strain if you do this exercise correctly, which is a good thing because this small group of muscles (the top two of your six-pack) are most often neglected and forgotten.
Set 5: Bicycles
On your back, begin pedaling with your legs as if you are on an invisible bicycle. With your hands behind your head, alternate bringing your right elbow towards your left knee and vice versa (much like in the right/left sit-ups).
This exercise requires some dexterity and coordination, so be patient as you get the hang of it. It is also the main set, meaning it is the most difficult of the lot and the most all-encompassing, working every major abdominal muscle group.
Set 6: Final Set
I like to leave the last set open for repeating any of the above sit-ups that you prefer. You may want to repeat the first set of regulars, maintaining the same slow speed and control as you did the first time. Or you may choose to really challenge yourself with another set of bicycles.
Regardless, it is essential that you keep your form and technique throughout the session; it is easy to get sloppy as you get tired, but the key to building great abs is slow, concentrated repetitive movement.
Doing sit-ups is a great warm-up if you have the luxury of a half hour before your swimming workout. It is also a good way to warm up before beginning a workout in the weight room.
The push-ups are meant to stimulate blood flow to the upper body and warm up your arms while giving your abdominals a little break. However, you will notice that they are still contracted during the push-ups, so they aren't entirely getting a break!
Finally, if you get a chance to swim immediately after an ab routine, you will really notice how important your stomach muscles are in the water. You should feel them flexing during your swim if you worked them properly on dry land.
As your stomach gets tighter and more conditioned, you'll start executing your flip turns faster and snappier. Your body should also feel more balanced as you rotate through your stroke.
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