Swimming Exercises

5 Swimming Exercises You Must Do Before Starting Your Swim Class

Swimming Exercises – Unlike other sports like badminton and tennis, swimming requires greater endurance and physical strength to propel in water. You must prepare your body before intense water activity. If you are a beginner, it is essential to know swimming exercises for sustainability. There are various swimming drills designed to target specific body areas. Practicing through swimming lessons can guide you on how to exercise effectively. Let’s dive into why you need swimming exercises and the most effective ones.

Why Do You Need Swimming Exercise?

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Every sport has prerequisites. Your body needs to tone into your new physical activity routine. Exercise before a swim can signal your body to get ready for some action. Not exercising can lead you to greater difficulty during the swim, muscle stiffness and poor performance. Exercises help warm up the body temperature so it can stimulate blood circulation. Your muscles will loosen up and get oxygenated hence compact with significant energy. It will improve your mobility and flexibility in the water. Also, it is essential to incorporate a healthy diet to meet your body’s nutritional needs. 

Swim trainers at Swimming Academy Singapore can guide you on essential exercises based on your physical stamina and strength. Jumping right into the pool for swim training is not a good idea. First, practice warm-up exercises to prepare your body. Once your core temperature has risen, you must incorporate the following swimming exercises before starting your swim class.

Arm Swing

Arm strokes are essential in swim techniques. Various swim styles like breaststroke or freestyle require a specific arm action. Most swim styles have three to four arm stroke phases. The main objective of an arm stroke is to help catch, pull and recover. Mostly, the strokes are coordinated with rhythmic breathing cycles. Here is how you perform the arm swim exercise to loosen up your shoulder and arm muscles.

How To:

  • To start this swimming exercise, stand straight.
  • Extend both your arms outwards as far as you can. You should be able to feel a stretch while pushing further. 
  • Bring back both arms towards your body; your right arm should be above the left arm, keeping them straight.
  • Hold the position for a few seconds and repeat.

Flutter Kicks

To propel in water, you must have momentum in your kicks. Kicks vary depending upon the swimming style. Some require faster and smaller kicks, while others are not too dependent upon lower body workouts. But it is essential to strengthen your core, abdominal, hip and leg muscles for a steady kick. In the pool, your lower body will face water resistance or drag. Powerful kicks will support your balance and help you propel in the water.

How To: 

  • Lay down straight on your back
  • Raise your legs, initialling through your hips. Your legs must be straight, and your toes are pointing out.
  • Raise one leg over the other. You will feel pressure in your core muscles.
  • Alternate the leg movements.
  • Try increasing and decreasing the amplitude to learn about core pressure during various kicks. 

Standing Trunk Rotation

Steady rotation helps in smoother stroke delivery. During your swimming lessons, you will learn how crucial your alignment is with body rotation. Little or too much body rotation can kill your stroke. Swim styles have rotation points that are usually followed by other muscles.

How To:

  • Stand straight, holding a ball close to your chest.
  • Stiffen your core and initiate rotation of your upper body towards the left.
  • Your body should maintain the ball’s holding position.
  • Hold the position for a few seconds and alternate the motion towards the right.
  • Repeat the exercise to get hold of body rotation.

5-5-5 Breathing Exercise

Breath control during the swim is often challenging for swimmers. You require conscious breathing to help you in a comfortable swim. Breathing is usually coordinated with arm strokes and has specific methods on how to and when to inhale or exhale. Usually, the air is inhaled through the nose/mouth and exhaled through the water.

How To:

  • Consciously inhale through your nose for 5 seconds.
  • Hold your breath for 5 seconds.
  • Exhale through your mouth for 5 seconds.
  • Repeat several times to learn how to breathe during your swim consciously.
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Weight Lifting Exercise

You can incorporate weight lifting exercises to build up muscles and increase endurance. Swimmers find weight lifting exercises beneficial in building solid muscles. You can incorporate overhead press exercises for better swim performance. 

How to:

  • Start by using the same weighted dumbbells in both hands. 
  • Sit in a comfortable position and lift the weight equally over your shoulders as much as possible. 
  • Lower your dumbbells to your shoulder position and lift again.
  • Repeat as much as you can endure the tension.


Your structured workout routine will enable you to increase your stamina, time efficiency and momentum. Swimming exercises will help you to maintain sustenance and help develop a better focus to master swim strokes. Through Swimming Academy Singapore, you can get swimming lessons tailored to enhance personal swimming capabilities and overcome challenges. 

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