Best Butterfly Core Training Exercises


For years, swimming coaches and trainers only taught sit-ups, crunches, and leg lifts, but the state of swimming core training is outdated, which leads to reduced performance and increased injury. While this course of training was standard practice in the 1970s, it simply isn’t up to par these days. Luckily, it isn’t too late to improve your core training theory for swimmers from a training perspective. By providing specific core training exercises, you’ll help swimmers activate their core, then integrate it with their arms and legs. Here are three hard butterfly core training exercises for those looking to protect their spine, while still developing spinal flexion strength.

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The last step is integrating the arms, core, and legs. This exercise requires shoulder stabilization, spine flexion strength, and quadriceps strength. When done properly this trifecta creates a challenging, but safe form of spinal flexion strengthening. 

Exercise Steps

  1. Securely set up a band head height while kneeling.
  2. Next, kneel on a mat and face away from the band.
  3. Brace your abdominals, lean back, then raise your arms overhead and slowly return upright.
  4. Lower the arms, then repeat. Remember — don’t let your body arch. 

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