It is possible to get six pack abs by swimming alone, but it would likely take a significant amount of time and effort. Definitely. In fact, I have come up with swim strokes that specifically exercise my abs and obliques so I can get two bangs for the buck: Ab exercise and cardio.
Regardless of which swimming stroke you favor the most, you can rest assured that not only are you getting a great workout that builds total body strength and increases endurance, but you're also getting one of the best, most effective abdominal exercises possible.
Can you have a total body transformation from swimming only? Absolutely. The calorie burn and cardio impacts will help you lose weight, if that's what you're looking for. And the strength benefits can help with muscle definition and toning.
In fact, a 2015 study in the Journal of Exercise Rehabilitation found that women who swam three times a week shed more fat around their waists and hips compared to those who walked three times a week. Another big benefit: Water-based workouts are low-impact, so they tend to be easier on your hips, knees, and feet.
Not only do your muscles get a great workout, your cardiovascular system gets a workout too! As you move your body through the water, your heart and lungs work harder to send oxygen to your muscles. Over time your lung capacity and stamina increase.
The butterfly stroke is undoubtedly the best to tone the abs. As if four strokes were not enough, there are alternatives to the classic swim strokes to tone your abs. If you want to work your abdominal muscles without falling into a routine, undulating strokes and leg kicks will be your best bet!
Work the Butterfly Stroke
Yet you also need your entire lower body, including the ab muscles, to propel your torso out of the water. The challenging dolphin kick used in the butterfly is also responsible for making the stroke a superior swimming abs workout.
The caloric burn and fast metabolism results from an intense cardio exercise such as swimming. The core muscles are continuously used during swimming, resulting in a stronger core. Logging hours in the pool equates to low body fat and defined abs.
Freestyle is the fastest of all the strokes, so as you might expect it is up in second place for calorie burning potential. Swimming freestyle tones your stomach, buttocks and shoulders. Out of all the four strokes freestyle is said to have the greatest impact on toning back muscles.
When swimming, your body is placed into a horizontal position and swallowing too much air (big gulps), not fully exhaling underwater prior to taking the next breath, and mouth-only breathing (not using the nose). Rapid/short breathing patterns may trap gas in the stomach, increasing the risk of post-swim stomachaches.
A general rule of thumb: Guzzle at least a gallon of water over the course of a day. A University of Massachusetts study showed that men who skip their morning meal are 4 1/2 times more likely to have bulging bellies than those who don't.
The swimmer should lay on the floor on their front (prone) with their, arms straight above their head. They should then engage their core. The swimmer should then raise their left arm, while at the same time raising their right leg.
Like all strokes in general, the breaststroke casting is very effective for strengthen stomach muscles. Thanks to the movements of the arms and legs, it also allows you to work the shoulders, waist and buttocks. However, be careful not to overdo it, at the risk of tiring yourself out, especially in the hips and knees.
However, we do know that the best training frequency for muscle gain is hitting each muscle group every 72 hours. And since swimming is a full-body workout, this means swimming at least once every 3 days.
Backstroke. Backstrokers are known for their firm pecs, thighs, and glutes.
Shower immediately after you get out of the pool/sea
Any residual chlorine or salt that might be sitting on your skin needs to be removed, and a shower with a mild body cleanser helps do just that. This also helps restore the skin's pH levels back to normal and cancel the effects of the pool/sea water.
In the water, hydrostatic pressure naturally assists venous return, so losing that mechanism upon exiting the water can cause feelings of lightheadedness, dizziness, and feeling like you're about to pass out.
You don't need commercial recovery drinks Page 2 Opt for a milk drink: Milk, flavoured milk and milk shakes are near-perfect recovery drinks. Research shows that all types of milk after training speed up fuel recovery, encourage muscle gain and even reduce muscle soreness after training.
A professional swimmer's speed of about 75 yards per minute will burn more than 750 calories an hour. To lose 1 kilogram, you need to burn about 7000 calories. So, if you swim for 1 hour, 6 times a week, you will lose 1 kg in 2 weeks as long as you keep your current diet.
Swimming doesn't preferentially burn belly fat, but if it's something that you'll do consistently because you enjoy it, then it will help you drop pounds all over, including you're your belly.