McLeod - Swimming Anatomy - 2010

Execution

1 . In an upright seated position on a physioball, set your abdominal muscles.

2.Slowly lean backward until your upper torso is at a 45degree angle to the floor.

3.Lift one arm forward until it is in a streamlined position.

4.Lower and then repeat with the opposite arm.

Muscles Involved

Primary:Rectus abdominis, rectus femoris, iliopsoas Secondary:Serratus anterior, internal oblique, external oblique, transversus abdominis

Swimming Focus

It is easy to visualize how this exercise can contribute directly to strengthening the core stabilizers as they are used while swimming backstroke. The addition of trunk rotational movements similar to those performed while swimming backstroke emphasizes the internal and external obliques. By moving both arms in unison and holding a streamlined position, the focus of the exercise shifts to strengthening the core muscles as they contribute to maintaining a streamline during both starts and turns.

While performing this exercise, the main focus must be placed on (1) maintaining the set abdominal position during the entire exercise and (2) performing the arm and trunk movements in a slow, controlled manner.

AectlJs abdominis

Execution

1 . From a seated bent-knee position, tighten your abdominal muscles, lean backward, and lift your feet 4 to 6 inches (10 to 15 cm) off the ground. Hold a medicine ball in your hands at your chest.

2.Moving only with your trunk, rotate to one side. Quickly reverse the movement and rotate to the opposite side.

3.Continue until you have completed the set number of repetitions.