To tone the abdominals, exercises with the elliptical are also excellent.
If in addition to swimming you want to train on the beach, here's how.
both strengthen the lower back. Swimming is great for both purposes. In fact, to provide support against the resistance of the water and to keep the body suspended in the water, intense work is carried out on the abdomen. At the same time, the back is involved. The abdominal and back muscles keep the person in balance and prevent them from collapsing and compressing the internal organs even while in the water.Since these exercises must be performed in the pool, extreme care must be taken. If you feel that you cannot perform the exercise safely due to fatigue, stop immediately, get out of the pool and rest.
trunk. Here are some very indicated movements.. With your arms outstretched, hold a board in front of you and start swimming by flapping your feet, as when swimming in style. As you swim, imagine pulling your navel towards your spine and away from the bottom of the pool. Travel the full length of the pool or until you feel tired and cannot continue safely.
on the chest. Lean backward, extending and straightening both legs forward into a jackknife position. The body should assume a "V" position, with the butt facing the bottom of the pool. Maintain this position, which will help tone your abs. Keep yourself afloat using your arms, pushing them backwards in circles. This can help tone the triceps. Hold the position for a few seconds, rest and repeat 10 times. Beginners may need to decrease holding times and repetitions.
and ease the breathing, get on your stomach and perform the following exercise, which is a bit reminiscent of the dolphin-style swim. Start with your arms stretched out in front of you, joining hands or holding a tablet. move your body in a wave motion to push yourself forward.First, push your chest down while keeping your hips raised, then push your hips down as your upper body rises. This may take some practice. Repeat this movement as you walk the length of the pool or until you feel fatigued.. This will make your hips and legs float on the surface of the water. Or, for a more challenging exercise, put a band around your ankles. Then start swimming freestyle. This means performing a crawling motion, alternating arms. in a circular motion forward, behind you and above your head. Keep your feet together and do not kick, allowing the tool to keep your legs floating. This allows you to isolate your upper body during exercise. Using an ankle strap serves the same purpose, but allows for a more challenging workout. Keep your active core engaged to prevent your hips and feet from sinking. Travel the entire length of the pool or as long as you can resist.
, or lateral muscles, as well as the central abdominals. Stand at the bottom of the pool with your feet shoulder-width apart. Bend to one side until the arm is submerged up to the elbow. Slowly return to an upright position, squeezing your abs tightly. Slowly bend over to perform the exercise on the other side. Repeat 8 times on each side.
