This exercise gets all your core muscles, from your rib cage to your hips, involved, and the inherent instability of flutter kicking in water helps all the stabilizer muscles “understand they need to participate,” says Heggy, similar to what working on a Bosu or other unstable surface does on land. Swim a 50, grab your board and do it again. Resist the urge! When you get down the lane, take a little break. If you’re like most people who try this, you’ll start leaning back partway down the pool to straighten your abs to make it easier. With your back to the other end of the pool, start doing a flutter kick and moving yourself down the pool. To do it: Hold a kickboard in your “lap.” Keep your torso vertical and bring your legs parallel to the surface of the water, so your body is in an “L” shape. “It gets really hard really fast,” he says. You won't get too far down the pool before recognizing why Heggy calls this core-training drill the Gutbuster. To make it harder, dunk the kickboard deeper underwater. “You don’t need to do it for a minute each time-you should be able to get yourself cranking within 10 to 15 seconds.” This works the pecs, shoulders, and upper back, and trains both the pushing and pulling motions in the same exercise. “You have to approach it as an explosive motion if you want to entice your muscles to grow,” he says. Start with it close to your chest, then push it away from you and pull it back as fast as you can, explains Heggy, “which will probably annoy everyone else in the lane with you.” (So maybe best to save this for non-lap-swimming pool hours.) Do this as fast as you can to fatigue, then repeat it about three times.
Stand in shallow water and hold the kickboard like you would for the tombstone drill-grab the top and bottom in each hand and have the flat part facing the wall. 2) Build Your Back and Shoulders: Kickboard Press and Pull And it asks your legs to perform under fatigue, which helps build strength and power. “You’ll feel like you’re flying now that the resistance is off,” she says. Then leave the kickboard on deck and do one to two more lengths of sprint kicking. “Instead, think of kicking with a straight leg, but a soft knee,” she says.įor extra strength: Do the tombstone drill for one to two lengths of the pool. If you don’t feel it in these areas, you may be kicking from your knees. The board creates extra resistance so you have to engage your hip flexors, quads and hamstrings more than you would in a standard kick set, explains Jones. Make kicking more challenging by turning the kickboard vertically in the water (so the flat part is facing the wall in front of you). The Exercises 1) Shred Your Legs: Tombstone Drill
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