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Seven exercises to achieve a slender lower body through swimming

Do you want to enjoy the benefits of swimming and achieve a slender lower body? Great news – I've prepared a number of exercises that should help you.

Eight exercises to achieve a slender lower body through swimming

So you are back at the pool, ready to meet up again with your swimming buddies and rack up the lengths. What if now was the time to set a few new goals? For example, to achieve a slender lower body while improving your technique because, yes, the two are linked. The good news: swimming has only benefits for your body and well-being. It's your best ally for toning up ;)

Exercise No.1: tone up your thighs by swimming breaststroke without using your arms

What is the major advantage of breaststroke? It tones up the adductors, hamstrings and quadriceps. Your thighs gain muscle tone without becoming bulky. Let me explain. Swimming develops muscles lengthways – in other words, it stretches your muscles. A few lengths of breaststroke will help your thighs to become more slender!

Equipment: a board.

Performing the exercise: using your board, swim a few lengths of breaststroke using only your legs. This will increase the resistance, working your thighs harder and toning them up.

The bonus of this exercise: perfecting your frog kick movement.

Alternatively: swimming conventional breaststroke (and I mean with part of the stroke underwater) 😉, is already a good start!

Eight exercises to achieve a slender lower body through swimming

Exercise No.2: tread water to tone up your legs

Perhaps you're a keen cyclist? Or you have even tried out aquabiking? Why not try treading water but without a bike? This exercise helps to work your thighs and buttocks. With the massaging effect of the water, the benefits are two-fold.

Equipment: none.

Performing the exercise: position yourself upright, preferably without being able to touch the bottom. Move your legs as if you were pedalling on a bike. Alternate between pauses and very fast movements. When performed in intervals, the exercise is more intense.

The bonus of this exercise: it's quite fun!

Eight exercises to achieve a slender lower body through swimming

Exercise No.3: front crawl with one arm to work the legs

One thing is sure – front crawl is great for your legs! This is because the kicking motion, which should be smooth for a fluid stroke, helps to strengthen them. And greatly helps to make them slender. While the V-taper build of both male and female swimmers is a sign that the upper body is worked more, the lower half is not neglected.

Equipment: none.
Performing the exercise: perform a few lengths while swimming the front crawl with just one arm. Keep the other arm by your side. The kicking motion will help to compensate for this.

The bonus of this exercise: it is ideal for working on your breathing technique for front crawl.

Exercise No.4: the undulating motion in butterfly for your thighs and abs

Still not comfortable with the butterfly stroke? No need to panic – with a few drills, you can progress and achieve a slender lower body. Two benefits with a single exercise ;-)
And as an added bonus: this exercise also strengthens your midsection. And well-developed abs are a considerable benefit for any swimmer.

Equipment: a board, but this isn’t essential.

Performing the exercise: come up to the wall and lie flat on the water. Using your feet, push off and travel as far as possible by undulating your body. Your arms should be stretched out in front of you. You may use a board to help you.

The bonus of this exercise: any swimmer can do it. The benefits of butterfly, without the complexity.

Eight exercises to achieve a slender lower body through swimming

Exercise No.5: kicking your legs with fins

Join the group of swimmers using fins to train for an exercise that tones up the lower body. It's true that kicking is good, but even better is kicking with fins. Why? Simply because they help to increase resistance. Here's another tip: long fins make the thighs and buttocks work harder.

Equipment: fins with a long blade.

Performing the exercise: swim front crawl with your fins. Swim a long distance at a moderate speed. It's up to you whether you vary your pace to increase the intensity of the exercise.

Alternatively: keep your fins on and grab a board or pull buoy. Swim lengths at a moderate speed. Having an accessory is great, but two is even better! Swimming without using your arms works your legs a bit more. That's pretty good for achieving a slender lower body.

The bonus of this exercise: improving your kicking technique. And get a cardio workout!

Exercise No.7: stationary kicking, on your back

More kicking work! You've got it – as I said, kicking helps to develop a slender lower body. This time, we're moving out of the swimming lane with fins or a board. You'll be stationary – but not your progress. I promise!

Equipment: none.

Performing the exercise: turn onto your back, with your chin out of the water and your arms crossed over your chest. Kick your legs for as long as possible. Take pauses, and repeat the exercise several times, alternating with lengths working the legs.

The bonus of this exercise: to remain stationary, you have to really engage your core. And that's ideal for your abdominal muscles!

Exercise No.8: breaststroke on your back without using your arms

Tired of kicking work? Great! We're going back to breaststroke. This exercise will be performed on your back. It is ideal for toning up your inner thighs and making them slender, so don't hold back!

Equipment: a board.

Performing the exercise: lie on your back, holding a board with your arms crossed over your chest. Swim a few lengths using only the frog kick movement. Alternate between lengths on your back and front.

The bonus of this exercise: developing your propulsion.

Now that you've grasped the theory, I encourage you to slip on your swimwear and take to the water. Head to the pool to perform these drills.
PS: this works at the beach too ;)

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