Skip to Content

tag

Tag Archives: swimming exercises

post

Swimming: Backstroke

Backstroke, also known as back crawl, is the only main types of strokes in swimming where you are lying on your back with your face towards the sky. It is also considered to be one of the slower strokes, faster than breaststroke, but competitively can still be swum at high speeds. Swimming not only involves different strokes, but try out some new swimming exercises or swimming workouts for a change to your normal routine!

You might choose to take up swimming for fun or for fitness, either way it is a great activity that comes with many swimming benefits if you know the correct swimming technique. Our information on swimming for beginners is a great starting point for those who are less-experienced.

How to do backstroke?

This stroke is very similar to front crawl except the actions are all reversed to be on your back. With your body straight, lying on your back in the water, keep your head above the surface and your legs together. Gently kick, in the style of a flutter kick, and alternate bringing your arms out of the water. Your arm should start by your side, rise out of the water with your palm facing your body and then reach over your head and scoop back into the water.

Back Stroke Diagram

Backstroke Technique

If you are a more experienced swimmer and want to perfect your backstroke technique, then follow our tips to see the improvement!

  • There should be no strain on your neck – keep your neck and shoulders relaxed, at a normal height, there is no need to exert lots of energy keeping your head very high out of the water as this slows you down
  • Twist your palms – leaving the water your palms should face you body with your thumb exiting first, entering the water your palm should face out with your little finger entering first
  • Kick from the hips – keep your legs close together, try not to use your knees to kick as this creates more splash
  • Breathe! – create a consistent breathing pattern to increase speed

For further help, here are some backstroke drills that you can practise in the pool and view more swimming tips:

post

Swimming: Front Crawl

Swimming is a great sport to get involved in and includes several types of strokes for you to find out your strengths. One of those swimming strokes include the front crawl, usually the first one that you learn and the one that every swimmer feels comfortable doing. If you want a change, try our alternative swimming exercises or swimming workouts that will get your muscles working hard and improve your fitness.

This sport¬†comes with several swimming benefits that are great for your body and your health. Figure out the best way to improve your swimming technique by looking at our swimming tips and you’ll be moving easier through the water in no time!

How to do front crawl?

If you are starting off doing swimming for beginners and are unsure how exactly to do this stroke, then do not fear! It is a great one to start with and once you master this the rest will be easy. With your face down in the water, the aim is to keep your body straight and streamline so begin gently kicking with your feet moving your ankles and only slightly your legs. Bring your one arm out of the water, upwards and over your head to reach in front of you and drag it under the water back to your side. Repeat this with your other arm whilst kicking the whole time.

Front Crawl

Front Crawl Technique

Once you have got the basics in tune, have a look at our front crawl tips to get your technique at its best:

  • Roll your hips – keep your head still while moving and as you bring up your arm, slightly tilt your hips in the same direction
  • Let your shoulders follow – follow your arm movements and follow your hip action
  • Re-entry of your arm – after the reach, keep your palm facing down and slightly slanted with your thumb being the first to re-enter the water
  • Keep your legs straight – when kicking your legs should be close together and straight with non-heavy movements

For a more detailed explanation of the front crawl and some drills you can practise, view this video:

post

Swimming Exercises

Swimming exercises do not just include laps! If you didn’t already know, swimming is a diverse activity that not only includes a variety of types of strokes, but also different exercises and actions you can do underwater without having to tire yourself doing laps. You can put them together to create swimming workouts or simply if you are looking for a new fitness routine.

Exercising underwater can come with some great swimming benefits, such as muscle toning and weight loss. It is also a fun way to keep active and can be done with friends or as a family! Once you know how to swim and feel comfortable in the water, then try out some of the different, fun activities you can get involved in.

5 Best Underwater Exercises

The swimming pool is not just for doing laps! There are a huge variety of swimming exercises that you can try out to get your heart rate pumping and your muscles active. We have selected our favourite 5 swimming exercises for you:

  • Roman Chair: using a float/kickboards and holding them behind your back, bring your feet together bending your knees to raise your legs into a chair position
  • Jogging: jogging under water with your upper body above the water, normal jogging if your feet are touching ground, use floatation devices if they are not
  • Otter Roll: holding a ball towards your chest, lay on your back in the water, keep your legs extended and feet together, turn to your left bringing your whole body above the ball and facing into the water
  • Wave Maker: with your hands holding onto the side wall of a pool, keep your head above water and your body underwater extended with feet and knees together, bend your knees down in a dolphin action, kick as hard and fast as possible
  • Bicycle: with your back against pool wall and your arms raised and bent above the water giving you support, kick your legs under the water in bicycle motion

Check out your local gym and swimming pool for special water classes, such as water aerobics, water zumba or water polo to get involved in as further examples of swimming exercises. Here is a short video with some more great underwater exercises: