Get Outside: Swim Your Butt Off Workout


Karomaza |

Try these workout moves that are the perfect complement to your swimming session and will tone you in all the right places!

“These moves may help you improve your swimming style in the water,” says Graham Hill, a top South African swimmer and former head coach for the national Olympic swimming team. Paralympic swimming sensation Natalie du Toit agrees. “It’s common practice to correct the way you’re moving in the water while you’re on land,” she says. “Any correction you do on land will immediately translate into a correction in the water.”

Two or three days a week, do two sets of the following moves in the order shown, right after you hop out of the pool. You can do them with or without shoes, and you might want to put down a towel if you’re on a concrete or slippery surface.

Alternating Superwoman

Get Outside: Swim Your Butt Off Workout

Lie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep. Do 10.

Down-Dog Sweep

Get Outside: Swim Your Butt Off Workout

Starting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep. Do three or four.

Uneven Push-Ups

Get Outside: Swim Your Butt Off Workout

Get into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.

Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.

Inverted Hamstring

Get Outside: Swim Your Butt Off Workout

Stand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep. Do 10, then switch legs and repeat.

Read More: Swim Your Way To A Strong Core

Glute Bridge With Knee Squeeze

Get Outside: Swim Your Butt Off Workout

Lie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep; do eight to 12.

Star Ups

Get Outside: Swim Your Butt Off Workout

Lie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep. Do eight to 12.

Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.

Side Plank Reach

Get Outside: Swim Your Butt Off Workout

Assume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep. Do eight to 12, then switch sides and repeat.

Scorpion

Get Outside: Swim Your Butt Off Workout

Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep. Repeat on the other side, and keep alternating until you’ve done eight to 12 reps on each side.

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Watch ON: Fitness Workouts