Can swimming train abdominal muscles?

Swimming is an aerobic exercise that relies on the joint action of muscles throughout the body. Because swimming can work on muscles throughout the body, especially for those professional swimmers, basically the muscles of the whole body look very good. So some people who want to develop abdominal muscles are considering swimming, but swimming is an exercise that relaxes muscles throughout the body, so can it really develop abdominal muscles?

1. Can swimming train abdominal muscles?

Exercise for abdominal muscles. However, swimming is not very efficient in training abdominal muscles. Swimming is a full-body exercise. There are many swimming styles, so it is difficult to say which muscles are targeted. If we talk about the swimming styles:

Butterfly stroke: the pectoralis major, dorsal dilators, and rectus abdominis are used more.

Backstroke: The back dilators and quadriceps are used more.

Breaststroke: gluteus maximus, quadriceps, dorsiflexors, triceps

Freestyle: biceps, triceps, trapezius, gluteus maximus.

But it should be emphasized that the above are only slightly biased, and no matter which swimming style you use, it involves the whole body. The muscles developed through swimming training are more streamlined and not blocky and distinct.

If you want to build muscle, it's best to use equipment.

2. How to exercise your abdominal muscles at home

1. Sit-ups

For sit-up exercises, do two sets every morning at the beginning. Beginners can do 15 per set, and those with better physique can do 20 per set. If you still persist after half a year, you can do three sets every morning. The interval between each set is usually 1 to 2 minutes.

2. Crunches

After doing sit-ups, do two sets of crunches. Lie flat on the floor, bend your legs, lift your head and shoulders, try to reach your knees, feel the contraction of your abdominal muscles, but do not lift your waist off the floor. Also two sets, 15 to 20 each.

3. Lie flat

Another way to do crunches is to lie flat on your back. Raise your arms and legs to a 90-degree angle with your body. Do a crunch and try to reach your feet with your overhand hands.

4. Start from both ends

Doing the exercises from both ends can also be a good way to exercise your abdomen. Lie flat on the ground with your legs and feet straight, and reach your feet with your hands.

5. Side Crunches

The abdominal muscles also include the muscles on both sides of the abdomen, so it is necessary to do side crunch exercises frequently. Lie flat on your back, lift your legs and curl them up, with your knees facing the ground to one side, and your hands behind your head. Do exercises similar to crunches

6. Twist and curl

Lie flat on your back with your hands behind your head. Lift and bend your legs. Use your left elbow to reach your right knee, then use your right elbow to reach your left knee, alternating and repeating. Move quickly.

7. Prone plank.

Key points of the movement: Lie prone on the floor with your body parallel to the ground, support your forearms on the ground, and lean your arms slightly forward towards your head. Keep your breathing smooth and do static control.