Splashing around in the wading pool to cool off is fun, but hitting the lanes to do laps can be a fantastic, firming workout that burns 450 to 700 calories per hour. It's also low-impact, which means it's easy on your joints while it trims and tones you all over. That said, I will be the first to admit that swimming is not always easy.
During the past two years, I've started swimming a few times a week, and I am not ashamed to admit that I still find it hard to do well. (But I enjoy it!) Thanks to some lessons and practice, I've gotten a lot better and if I can splish splash my way slim, you can, too! It's probably been a while since you had a swimming lesson, so try these technique tips from Olympic gold medalist Natalie Coughlin. By tuning up your freestyle stroke, you can slim down.
Don't bend your neck
In freestyle, you rotate from side to side as you stroke. To breathe every three strokes and maintain speed, keep your head and body in line as you roll instead of turning your neck. When not breathing, hold your head facing bottom.
Lower your shoulders
Shoulders should be back and down--even as you reach forward--to avoid arm injury and enlist the strongest source of the motion: your back muscles.
Arc your arms
With each stroke, your arm should enter the water slightly curved, as if you're hugging a huge ball. You reach out, but don't extend a straight arm; that prevents you from fully engaging shoulder muscles throughout the stroke, so you lose power.
Right each wrist
Your hand and forearm function as a paddle that pulls your body through the water. The bigger the paddle, the greater your force. Hold wrists straight and you'll recruit the entire arm to help you move.
Keep legs long
Bending knees as you kick creates more splash than speed, so nearly straighten legs as you scissor them (about six times for every right-left arm stroke). Pointing your toes rallies the leg muscles to propel you.
Shoulders should be back and down--even as you reach forward--to avoid arm injury and enlist the strongest source of the motion: your back muscles.
Arc your arms
With each stroke, your arm should enter the water slightly curved, as if you're hugging a huge ball. You reach out, but don't extend a straight arm; that prevents you from fully engaging shoulder muscles throughout the stroke, so you lose power.
Right each wrist
Your hand and forearm function as a paddle that pulls your body through the water. The bigger the paddle, the greater your force. Hold wrists straight and you'll recruit the entire arm to help you move.
Keep legs long
Bending knees as you kick creates more splash than speed, so nearly straighten legs as you scissor them (about six times for every right-left arm stroke). Pointing your toes rallies the leg muscles to propel you.
Tighten your torso
Suck in your navel to engage the core as you roll side to side. Your torso helps the different parts of your body move as a unit, which aids in amping up the speed and easing your effort.
To help extend the life of your swimsuit, rinse it in warm water after a swim. Too rushed? Wear it in the shower. Trickling shampoo suds will help preserve the fabric's elasticity. Snag more tips on workout style at the SELF Style Secrets blog.
Suck in your navel to engage the core as you roll side to side. Your torso helps the different parts of your body move as a unit, which aids in amping up the speed and easing your effort.
To help extend the life of your swimsuit, rinse it in warm water after a swim. Too rushed? Wear it in the shower. Trickling shampoo suds will help preserve the fabric's elasticity. Snag more tips on workout style at the SELF Style Secrets blog.
------------------------------------------------------------
