A Swim Workout for Beach Ready Abs
Do you want to get your abs in shape for the beach and pool this summer? But it just seems too daunting! Look no further.
Whether you’re a seasoned swimmer or just getting started, this swim workout will sculpt those abs sooner than you think and it doesn’t require much effort.
This swim exercise is gentle on your muscle joints, great if you have back issues, and gives you an all-body physical and mental workout.
In this Article
- How long it will take to see results
- What you need for the abs swim workout
- The abs swim workout
- Bottom Line
How Long Will it Take to See Results
The timeline for achieving visible ab definition depends on your starting body fat percentage. You want to aim to lose 1 to 2 percent of body fat per month.
A rule of thumb is that if you start with a body fat of 10%, it should take you about 2 months for your abs to become visibly toned if you stay consistent.
Water provides fantastic resistance whether you’re moving your arms, legs, or any other body part since you’re working against the water pressure. Not only will your abs benefit, but also your whole body. You can read more about the overall benefits of a swim workout here
What You Will Need for this Abs Swim Workout
The biggest obstacle for people in trying to change their body shape, be it losing weight or sculpting their abs, is motivation. If you stay motivated and have accountability around you, change will happen.
Next up is a pool, a lake, ocean, or even a hot tub will work. You need to be in water that at least comes up to your waist.
Finally, you will need a swimsuit or some kind of water exercise outfit. The following are also helpful, but not needed. Water shoes, pool noodle, kick board, and water weights. You can find my favorites here.
Do the eight parts below for 1-2 minutes in a rotational workout until you reach 30 minutes or you can go longer. This article describes the swim workout further. Perhaps listen to a podcast or audio book and bring a friend along!
The Abs Swim Workout
- The Zig Zag – move your whole lower body to the left/right using arms for balance
- The Twist – twist body to the right/ left with legs straight as if you’re drilling a hole
- The Twist Jump – jump in place twisting your body to left/right. Stay low/bend legs
- Butterfly Kicks – use a kickboard or arms in front to do butterfly kicks
- Upside Downside – laying horizontal face up move legs to front/back alternating facing down
- Scissor Kick – sit 45-degree angle scissor kick with straight legs using arms to balance
- Bicycle Kick – alternate legs kicking back/forth to each side like riding a bike
- Sideway Walk – walk sideways with large steps using weights on legs
Since water is denser than air any kind of movement in the water will give you 15% more resistance than if you were moving on land. Even if you’re just walking, running, or jogging in water, it can offer great swim fitness benefits, no equipment required.
Additionally, the two biggest factors in seeing positive change with this workout are that you stay consistent and keep a healthy and balanced diet. You may notice results earlier or later than others but don’t give up and if you slide off the path there is always a new day!
Bottom Line
Remember that achieving a six-pack isn’t just about aesthetics—it’s also essential to focus on overall health. The great advantage of any exercise in the water is that it’s gentler on the joints and muscles.
When submerged, your body weight is reduced by approximately 90%, minimizing overall impact. So, stay committed to your workouts and maintain a balanced diet to sustain your new physique.
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