How To: Do Simple Core Exercises for Swimming – Part 2

OK following yesterday’s Introduction, here’s my current Core exercise set. It’s a variation from that which Eilish gave us.
It’s only takes about 15 minutes, I use a Yoga mat to do this on.

One of the main Pilates principles is curling your navel in to your spine, all the time. Core exercises are Low Intensity. You don’t need to be sweating doing these. Pilates classes often tend to be 90% elderly ladies, but Pilates is actually hugely effective. I wish I was still doing them.

Depending on what you read, there’s some confusion about the names. The Bridge in one place may be the Plank in another.

1: Seal Press to start. This is my continuing exercise for when my lower back acts up. It’s exercise Yoga name, Rising Swan x 2, each time about 5 seconds, for me. You can also do this without using the arms to push up, when it’s called the Back Extension.

2: Step Downs x 5, likeexcept lower one leg at a time to about 4 inches off the ground, and keep the legs bent.

3: Seal Press x 2

4: Elbow Bridge Plank with added leg raises, (also called Bridged Leg Lift, Plank Leg Lift or Prone Stabilizer). No. 8 on the link.

5: Seal Press x 2

6: . For our version we stretch our arms over our head instead of by the side. And push the hips up a bit more. Also the toes are pulled back a bit more.

7: Seal Press x 2

8: Side Plank (also called Side Stabilizer).

9: Seal Press x 2

10: Yoga Resting Position, also called The Child’s Pose (last picture on step 1 above).

For the Core exercises;
Step Downs, Elbow Bridge and Bridge, I’m holding for about 4 seconds repeating 5 times on each side.
For the Side Plank, I’m doing this once each side and holding for 30 seconds.
the other guys went running to the toilet directly after!

Another good one is the Superman. See pic.
If your lower back is better than mine, you can take out most (but not all) of the Seal Press Steps.

Eilish had Fire Hydrants added also for us but it does nothing for me. That said the first night we tried it two of the guys had to run immediately to the toilet after trying them, so…different exercises for different people.

Fire Hydrants: Start on your hands and knees. Maintain a 90-degree angle of your left
knee. Lift up your left leg until the thigh is parallel with your upper
body. Hold for four seconds and then lower. Repeat the same motion, but
this time continues it by forcing the knee and thigh as far to the left as
possible. Hold for four seconds. Now move your right leg, repeating the
sequence alternating the left and right legs upward, and out. This works the
back but also is great for the inner and outer thighs.

Superman: Lie face down on a mat with your arms stretched above your head (like superman). Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can). Hold for 3 seconds and relax. Repeat with the opposite arm and leg.

Others to add are Crunches, Oblique curls, Bicycles crunches etc. See what works for you.

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