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Excerpt — Developing the Core

Sample Core Exercises

Lie faceup on the floor with your legs bent. Place the arms and hands across the chest. Your upper back should be slightly off the ground to maintain constant tension on the target muscles.

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Moving from Simple to Complex Core Exercises

Start by training the four basic trunk movement patterns with dynamic or static exercises. Beginners would do well to include exercises that train single-plane basic movement patterns.

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The Benefits of Core Exercise on Swimming

Fast swimming relies on an athlete’s ability to simultaneously generate propulsive force with the arms and legs while attempting to minimize the drag resistance experienced as she knifes through the water.

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