Improved Dolphin Kick and UnderwatersĪs I mentioned a bit earlier, the core plays a vital role in the butterfly dolphin kick. If you have ever watched younger swimmers, you will clearly notice that their stroke is all over the place, this is mostly because they don’t have strong core muscles and is exactly why you should train yours. an Unstable stroke will result in bad technique and seriously decrease speed in the water. Having a strong core is an essential part of maintaining a stable and balanced stroke. Do 20-30 repetitions for a start and more if you are strong enough.Start by doing small flutter kicks in that position.Then lift your feet and your back slightly from the ground.Place your hands underneath your bum or by your sides, depending on how strong you are.Once, again the technique for the basic variation of this exercise isn’t complicated and can be performed almost anywhere. You can also do flutter kicks while hanging from a pull-up bar in an L-sit position to make it really difficult. Some include- flutter kicks while shooting a medicine ball, scissor kicks, and bicycle kicks.īeginners can start by placing their hands under their bum to make it easier, then you can move them away more and more until they are finally behind your head when performing the exercise. It strengthens most of the core and has a couple of different variations that you can play around with. Hold that position for as long as you can and work from there.įlutter kicks are another very basic, but practical core exercise for butterfly swimmers.After that squeeze, your core and other muscles tight, remember to breathe.Then try to straighten out your body as much as possible, until you are in a straight line.Start by going into a push-up position, but instead of balancing your upper body on your hands do it on your elbows.Progression can be achieved by increasing the amount of seconds you hold the plank or by using the more advanced variations I mentioned above. Additionally, planking technique is quite easy to learn and the exercise can be performed almost anywhere. The plank features many variations, starting with the basic plank we all know, and also- weighted planks, plank with your arms extended, and a more dynamic variations named the ab-wheel roll out. It’s a great overall core exercise that strengthens and develops the entire core. The plank is easily one of the best core exercises for butterfly swimmers and swimmers in general. Here are the best core exercises for butterfly swimmers. Afterwards we’ll discuss some more benefits and also ways you can ensure that you are continually becoming stronger.īest Core Exercises for Butterfly Swimmers So with that said, let’s take a look at some of the best core exercises for butterfly swimmers. At the end of the 6 weeks, the group that did core training saw nearly double the improvement over the group that didn’t do core training. They were divided into 2 groups, one group that didn’t do core training and another that did. In total, 60 swimmers participated in the study. This will reduce drag and ultimately assist you in having great butterfly swimming technique as well as swimming fast.Īnd if that isn’t enough for you, a study published in the International Journal of Science and Research found that just 6 weeks of core training positively improved 50m swimming performance. Why? Because a strong core is an essential part of maintaining a good streamline and body position in the water. Furthermore, the core plays an essential role in having good technique when swimming.
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