Table of contents:
- Build abdominal muscles by exercising in water
- 1. Kick the leg
- 2. Butterfly style
- 3. Pikes
- 3. Tic-toc
- 4. Swim with pull buoy
Forming a flat and toned stomach is not only possible on land. Did you know, in addition to maintaining body fitness, swimming can also help form the beautiful abdominal muscles that have been coveted. When you move in the water, your body will withstand the pressure of the water, which can be 12 times stronger, resulting in stomach muscles that are twice as strong and toned as just exercising on land. What are some abdominal muscles that you can do in the pool?
Build abdominal muscles by exercising in water
1. Kick the leg
Source: Livestrong
Start by floating while holding the end of the float with a straight body position from hand to toe. After that, the legs are "whipped" alternately up and down, up and down, while keeping the head above the water level. If you can do this style without the aid of a float, then there's no need to wear it.
Keep swimming until you get to the other side of the pool, and do your back and forth. If you are not sure how to swim with a buoy you can practice this movement by holding on to a poolside wall or poolside ladder.
source: Feel for the water
Freestyle can help tone your abdominal muscles as well as tone them. The reason is, the body will continue to involve the work of the abdominal muscles to keep us floating and balanced straight on the surface of the water.
2. Butterfly style
The butterfly stroke is a swimming technique that can further challenge your abdominal muscles.
Make sure the position of the body is as level as possible with the surface of the water, from the head, shoulders, waist, to the feet. Stomping your feet while swimming in a butterfly style is similar to freestyle, only done simultaneously so that the buttocks appear to be lifted above the water surface.
Source: Healthline
Just like freestyle, the butterfly style helps form the abdominal muscles because it is continuously trained to hold the posture in a balanced float while moving in the water.
3. Pikes
Source: Healthline
This exercise will tone your abdominal muscles as well as your arm muscles while maintaining balance in the water.
How:
- Standing in a swimming pool with your neck still above the water.
Next, pull your knees over your chest with your legs straight so that your body looks like a v-shaped shape from your toes to your head and the bottom v corner is over your butt. - Hold this position and keep your balance in the water with your arms. With this movement your tricep muscles will be trained too. Hold for a few seconds.
- While holding, rest, and repeat 10 times.
Beginners can usually only hold this position for a second or two. However, regular exercise can help you hold the position for a longer time.
3. Tic-toc
Source: Healthline
This exercise trains the muscles in the side of the body and also makes the abdominal muscles tighter.
How:
- Stand in the shallow pool around waist
- The feet are shoulder width apart and the hands are straight to the sides of the body.
- Lean to one side until your elbows are submerged in water.
- Move back slowly to an upright position
- Lean over to the other side, and then return to an upright position
- Repeat each side at least 8 times.
4. Swim with pull buoy
Source: Healthline
The pull buoy is a small float to help the body float. How to form the abdominal muscles with this tool is to pinch the pull buoy as close as possible with both feet while swimming in the style of your choice, either free or butterfly. This technique does not allow the legs to move.
During the use of the pull buoy, your core muscles have to work hard to prevent your hips and legs from continuing to move. So, it is the touch of your hands that makes the body slide forward. By holding this position, your abdominal muscles will be tighter and will improve your posture.
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