​Swimming exercises

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​These 4 routines are easy to do at home using a simple Dyna-Band. You can also incorporate any of them into your warm-ups pre exercise.

​1. Flipper Feet:For: Improving kick, plantar flexion at the ankle & strength in the calf Place the Dyna-Band around the ball of your right foot & hold the ends of the band. Raise your right leg & straighten (to a comfortable position) holding the band close to chest. Point and flex the ankle.Reps/Sets: 8 reps x 2 sets (repeat on the opposite leg) 2. Tumble Strong:For: Tumble Turns, lumbar spine mobility & core strength Lying on your back, pull your stomach in, and press your lower back firmly into the floor. Raise your legs so that your knees are bent and positioned over your hips. Place the Dyna-Band across the front of your thighs & hold the band either side of your legs, with arms extended creating tension in the band. Pull your knees in towards your chest, resisting the band. Release and repeat.Reps/Sets: 8 reps x 2 sets 3. Hard core and gluts:For: All strokes- core & gluts Lying on your back, place the Dyna-Band around the balls of your feet & hold the ends of the band close to your body. Engage your core muscles and press your lower back firmly into the floor. Then raise your legs, keep your head on the floor. Simultaneously pulse both legs out to the side against the band. Gently lower legs back to the floor.Reps/Sets: 8 pulses x 2 sets 4. The Backstroke:For: Backstroke, core & shoulder strength & scapular stability Lie on your back with your knees bent and positioned over your hips. Place the Dyna-Band around the back of your thighs, just under your knees. Cross the band & hold the ends in each hand. Diagonally pull the band from one knee to the opposite shoulder with your arm straight. Slowly return the arm to the starting knee.Reps/Sets: 8 reps x 2 (repeat on opposite arm)        You can find more examples here:https://www.dynaband.co.uk/example-exercises-for-swimming