Exercises for Swimmers to do at Home Part 1

With swimming pools closed and many outdoor activities on hold, swimmers more than many other athletes will be struggling to keep fit and in form.  So the team at Sharks Swim & Triathlon would like to share some exercises which swimmers can do at home to help keep in shape.

Most of these exercises require little or no equipment, so no excuses!!!

Flutter Kicks

To emulate a swimming movement, just lie down flat on your back, put your arms by your side ad your hands under your bottom.  Lift your legs about 2 to 3 inches, keep them straight, point your toes away from your head, and kick your legs up and down in small motions, not letting them touch the floor. This works out your thigh and ab muscles, while also mimicking leg movements used in backstroke and freestyle.

V-Sit flutter kicks

This is a slightly harder version of the flutter kicks that does more for your lower back muscles and hip flexors. Just sit down, then raise your legs straight out and up while leaning back and stretching your arms straight out, balancing so you’re in a V shape. Now do the flutter kicks.


You can do these with or without weights, which add to the strength-building benefits. Stand with feet a little wider than hip width, toes facing front. Drive your hips back, bending at the knees and ankles and pressing your knees slightly open. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.  Bend your knees to a 90-degree angle, press into your heels and then return to standing upright.  If you have any weights at home, hold one of these in front of you when doing your squats for extra benefits.


Probably the most common land exercise, running is perfect for swimmers and is one of the daily exercises we are allowed to do whilst under partial lock down.  Running is a great aerobic workout which burns calories, builds up endurance, builds leg muscles and improves your circulation and breathing.   For those who swim for low impact exercise, a brisk walk is the best form of exercise.

Hip Bridges

 To swim faster and stronger, you need to build your lower abdominal muscles, hip flexors and hamstrings.  When you can’t get into the pool, you can achieve similar results by lying on your back with your arms at your sides, keep the soles of your feet and your shoulders on the floor, lift your trunk until your spine is straight, hold, then slowly descend.


Though not one of the most popular exercises, a plank is great for developing your core and stamina. To do the perfect plank, plant your hands directly under your shoulders (slightly wider than shoulder width) like you’re about to do a push-up.  Ground your toes into the floor and squeeze glutes to stabilise your body, taking care not to lock or hype rextend your knees.  Neutralise your neck and spine by looking at a spot on the floor about a foot beyond your hands, with your head in line with your back.  Hold for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible.

Sharks Swim & Triathlon

Look out for more exercise tips for swimmers to do at home from the team at Sharks Swim & Triathlon.

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