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Speedo Says...

The importance of core strength by Thiago Pereira

In swimming it’s all about your core. A strong core can keep you at the top of the water. It helps you to swim clean and strong. And it helps reduce resistance in the water.

Core strength: the performance improver


When I swim with a strong core it feels easier and I feel more compact. I started to work more on my core in 2011 and since then, every year I’ve felt better in the water and my performance has improved.


I work on my core at least three times a week in the gym. These are some of the exercises that I do to build core strength:


The Superman variation


To do this, lie on your front with your arms by your sides. Engage your core then simultaneously straighten and lift your left arm and right leg off the ground. Hold your position for around 5 seconds, relax and swap arms/legs. Repeat this drill 10 times.


Kneeling Superman


Get on all fours with your hands and knees on the floor. Keeping your back straight (don’t arch it), engage your core then straighten and lift your left arm out in front of you while simultaneously straightening and raising your opposite leg. Hold the position then relax and swap sides. Repeat this drill 20 times.


The Hip Bridge


Start by lying on your back, knees bent, with your feet on the floor. Engage your core then lift your bottom off the floor, slowly raising your pelvis and back towards the ceiling. Hold this position before slowly lowering your body back to your starting position. Repeat this drill 10 times.