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The Core and Core Strength

The Core and Core Strength

Good Core strength is another secret of “how to swim faster“. You should engage the large back, hip and torso muscles while rolling from side to side. The combined coordination between your core and arm muscles allows you to generate more force to your swimming stroke. Once you have integrated this technique, your core muscles have more endurance than the ones in your shoulders and arms. you will be able to Enhance your swimming speed and tire less quickly.

 4 Important Muscles Used for Swimming

1.      Back and Chest

2.      Legs

3.      Arms

4.      Core


Even though you are swimming on your back, Actually you use your abdominals in addition to the muscles of your back.

  • The latissimus dorsi and spinus erectors – to support you as you flow through the water during the backstroke swimming.
  • You also use muscles in your front and back thighs — the quadriceps and hamstrings.
  • a muscle in your calves — the gastrocnemius.
  • a muscle in your shin — the tibialis anterior.
  • and muscles in your feet — the abductor hallucius, abductor digiti minimi and flexor digitorum brevis.


The leg muscles propel you through the water together with:-

  • muscles in your shoulders — the deltoids.
  • forearms — the flexor digitorum and brachioradialis.
  • hands — the thenars.
  • upper arms — the biceps and triceps.

This full-body workout even works the muscles in your groin — the abductor magnus — and buttocks — the gluteus maximus.

Core muscles are not important only for Backstroke, All competitive strokes engage your core muscles. The backstroke recruits your core strength differently from other strokes, backstroke is an excellent complementary exercise to freestyle. Practicing both leads to greater muscle balance. The dolphin kicks performed during the backstroke create an undulating movement that, according to “Swimming Anatomy,” activates your core stabilizers. Meanwhile, reciprocal kicking recruits your lower back muscles. The hip rotation, caused by the side-to-side movements of your upper body during the backstroke, engages your abdominal muscles.

The Benefits of Core Strength

  1. Core Strength enhances swimming performance in some best ways:-
  • Core helps to maintain a streamlined body position when you swim. Whether swimmers are coming off the wall after a lap turn, being streamlined. Core also helps to reduce drag and makes the propulsive forces. We know with poor trunk stability, the lower body will likely drop, and that creates lots of water resistance and excessive energy will be expended to drag them through the water.
  • Swimmers who have weak core muscles will often “side-to-side” movements of the hips and legs with every pull and kick, thereby creating extra water resistance / drag and reducing swimming efficiency.
  • A major advantage of developing trunk stability with the help of well-conditioned core muscles is being able to swim faster with less power or without pulling or kicking any harder, simply because water resistance/drag is reduced with the better body position.

Must Read:-13 points Help You To Recover Fast After a Hard workout


2.Creating a stable base of support:-

  •  It has been said that trunk stability promotes distal limb mobility, and this is definitely the case in swimming. In other words, having good trunk stability allows a swimmer to use the arms and legs for what they were intended—generating propulsion.
  • Many swimmers who lack trunk stability often rely on their arms (e.g., wider or deeper pulls) and legs (e.g., legs splaying apart) to provide balance in the water, especially when breathing. Because of this, the propulsion-generating potential of the arms and legs is not fully realized. Trunk stability provides the base of support needed to generate efficient movement and propulsion with the arms and legs.
  • Creating a rigid link between the upper and lower body allows your legs to push you through the water rather than relying entirely on your arms to pull you.

3.Generating body roll in free and backstroke swimming:

  • Most swimmers, at one time or another, have been told they need to rotate from the hips when swimming freestyle and backstroke. This body rotation is necessary for efficient pulling and kicking. While some rotation is produced by the kick, much of it comes from the core musculature, particularly the oblique muscles.
  • Well-conditioned core muscles allow a swimmer to store energy during certain phases of swimming stroke that can then be recovered later. In more efficient way let’s take an example :- storing energy in the core muscles as the torso is raised during the breath in breaststroke and recovering it as the body lunges forward.


Having good trunk stability also allows the propulsive forces derived from the kick to drive the body forward, augmenting the power generated by the upper body.

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Core Strength exercise for swimmer:-video

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About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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