top
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX USE OUR SEARCH
ABOUT CONTACT HOME
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand
Daily Workout

Total Body
With Trainer
Joel Freeman
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips
Abs/Core Yoga/Pilates
Shakeology Recipes
Shakeology Stream Workouts Workout DVD's Coaching Opportunity Enter to Win $500 Our Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Lose Weight and
Jump Start a New
Healthy Eating Lifestyle
Beachbody Ultimate Reset
A Comprehensive
Inner Body Tune Up
In Just 21 Days
3 Week Yoga Retreat is Free on Beachbody On Demand
The 3 Week Yoga Retreat
is FREE (a $99 value) with
Beachbody On Demand
Enter the Beachbody Challenge and Win
Get Rewarded with a
Free T-shirt and a Chance
to Win $100,000.00

Tighten Your Abs With This Simple 20-minute Workout for Swimmers

From Active.com - Register Online For Thousands of Events and Activities

Aesthetically, a flat stomach is on everyones physical fitness wish list. But as we get older, a drum-tight set of abs (also known as a "six-pack") becomes more elusive as gravity and age take their inevitable toll.

However, often overlooked in the quest for a washboard stomach are the athletic — not aesthetic — benefits of having a set of strong stomach muscles.

Swimmers especially can benefit from conditioned abdominals (even if their stomach doesn’t look quite like Sylvester Stallone's or Janet Jackson's), considering that they are required to execute flip turns every 25 or 50 meters.

Flip turns require the rapid contraction of stomach muscles that tuck the body into a ball for maximum hydrodynamic efficiency during the turn. In addition, strong stomach muscles help keep the body positioned in the water properly, especially in backstroke and when pushing off the wall in a streamline position.

This simple 20-minute ab-strengthening workout not only helps tone and define what lies beneath that layer of skin that seems to get thicker with each passing holiday season, but it also works to make the aforementioned improvements in overall swimming performance.

ABDOMINAL WORKOUT FOR SWIMMERS

  • Approx. 20 minutes
  • 200 sit-ups
  • 60 push-ups

Warm-up
Warm up with some light stretching, preferably on a cushioned yoga mat (common ones found in gyms are about an inch thick and made of styrofoam). To stretch out your stomach muscles, lie face down on the mat and prepare to do a push-up with your hands placed as close to your armpits as possible. Push your upper body up off the ground, leaving your hips and legs flat on the ground. This is known as a "seal press." Feel the stretch in your stomach, slowly tilting your head back towards the sky for added abdominal elongation.

50 'regular' sit-ups
Lying on your back, raise your knees off the ground about 12 inches so that the small of your back is flush with the ground and place your hands behind your head. Slowly raise your head toward your knees, making sure not to pull your head up with your hands (your hands and arms are there to add weight to the upper half of your body so that your abs have more mass to lift. They are not there for support). When you curl upward as far as you can go, ease back down to a resting position.

Take care not to relax your stomach on the down-side of the sit-up too quickly — the most effective part of the sit-up is actually this down-side, not the up-curl.

15 push-ups
After the first set of sit-ups, flip over on your stomach, execute a brief seal press to stretch out your abs, and go right into 15 push-ups, slowly and methodically. Picture your body as a rigid plank, making sure not to bounce your head or only "push up" the top half of your body rather, raise your entire body from toes to head. Keep your abs tight and controlled as you execute the push-ups they should burn even though this set serves as a break between sit-ups. Finish with another brief seal press.

50 'left/right sit-ups
These are just like "regular" sit-ups, only instead of bringing your head straight up with each repetition, you are alternating bringing your right elbow towards your left knee, and your left elbow towards your right knee.

15 push-ups

50 'chair-lift' sit-ups
These are great sit-ups for developing the oft-neglected upper abs. Most sit-ups tighten the lower four-pack of muscles, while this type of exercise places more emphasis on the upper four muscles in the abdominal region.

Lying on your back, lift your legs off the ground in a 90-degree angle as if you are sitting in a chair (only the chair is flat on its back). Again, placing your hands behind your head, slowly raise your head straight up toward the ceiling (unlike the previous sets, do not curl your head toward your knees, but rather reach your head up toward the sky, directly above you). If you do this correctly, it will feel different than the previous sit-ups, because you are working a different set of abdominal muscles.

15 push-ups

50 'bicycle' sit-ups
"Bicycles" are not exactly sit-ups, but they work the abdominals just as well, if not better, than traditional stomach curls. It is important to do these correctly, in a slow and controlled repetitive motion, to get the most out of the exercise.

Lying on your back, bring your feet up off the ground as if you are beginning a set of chair-lifts. With your hands behind your head, bring your left elbow toward your right knee and then your right elbow towards your left knee, while constantly moving your legs in a "cycling" motion.

Rather than a series of repetitive motions like the previous sets of sit-ups, "bicycles" are a smooth, continuous motion as you "cycle" your legs while twisting your spine left-to-right, alternating elbows-to-knees. Count 50 controlled rotations, then relax. Or you can time yourself for a minute, executing the motion slowly and methodically. This is the hardest abdominal drill, which is why it is last in the workout.

End with:

15 push-ups

Upon completion of this dry-land set, your stomach muscles should be burning and an overall tightness in your abdominals will be apparent. With the holidays looming and workout time scarce, this simple set of drills can be done anywhere, anytime. On a hotel room floor in the morning before your shower, or prior to a scheduled workout, for example.

It only takes 20 minutes, but consistently doing this short workout every other day is a great way to strengthen these oft-neglected stomach muscles.

The result will be better form in the pool and a leaner post-holiday waistline. Who wouldn't want that?

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more.


back to top

Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home