More Exercises for Swimmers to do at Home

Following our post last week with some great land exercise for swimmers, here are some more to help keep you fit and in shape whilst swimming isn’t allowed.


The Superman exercise is great for improving posture and building the back muscles and glutes. It can also help to prevent swimmer’s shoulder. Lie down on your stomach and stretch your arms straight out above your head (like Superman flying). Flex your glutes and tighten your stomach, then lift your right arm and left leg.  Hold for a few seconds and then lower your limbs in a controlled fashion; do the swam with the opposing arms and leg.


Exercises for swimmers This is a classic, and for good reason. Skipping is a fun cardio workout which improves heart health and circulation, builds stamina, and works your calf muscles and core, as well as your reflexes.  If you’re not used to skipping, then try this seven day work out:

Day 1: Skip for as long as you can, rest for 60 seconds, repeat for 5 minutes.

Day 2: Skip for as long as you can, rest for 45 seconds, repeat for 7 minutes.

Day 3: Skip for 20 seconds, rest for 30 seconds, repeat for 5 minutes.

Day 4: Gym cross-training - leg, ab, and back exercises

Day 5: Skip for 30 seconds, rest for 30 seconds, repeat for 5 minutes

Day 6: Skip for 30 seconds, rest for 30 seconds, repeat for 10 minutes.

Day 7: Rest


All swimmers will benefit from this type of exercise, because it works the quads, glutes, and hamstrings.

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.

Stand tall with feet hip-width apart and then take a big step forward with your right leg. Start to shift your weight forward so your heel hits the floor first.   Lower your body until the right thigh is parallel to the floor and the right shin is vertical. It’s OK if your knee shifts forward a little as long as it doesn’t go past the right toe. If mobility allows, lightly tap the left knee to the floor while keeping the weight in your right heel.

Press into right heel to drive back up to starting position. Repeat on the other side.

Lateral pillar bridge

This exercise opens up your hips and improves your power and rotation in the water. Lie on one side, keeping your body in a straight line, with your feet stacked and your elbow under your shoulder. Thrust your hip up off the floor to make a straight line from shoulder to ankle. Hold it for a few seconds, doing 10 reps; repeat on your other side. Be sure to keep your head and spine aligned.

Sharks Swim & Triathlon

Look out for more exercise tips for swimmers to do at home from the team at Sharks Swim & Triathlon.   And if you’re a tri-athlete planning to compete in an event later this year, we have up to 50% off selected triathlon clothing available from our online shop.

Exercises for swimmers

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