A strong core is crucial for swimmers, providing stability, power, and improved technique in the water. Here are the 8 best core exercises tailored for swimmers:

1. Plank with Arm Reach
   • Enhances core stability and mimics the reaching motion in swimming strokes.
   • Hold a plank position and alternately reach forward with each arm.
2. Russian Twists
   • Improves rotational strength, essential for freestyle and backstroke.
   • Sit with knees bent, feet off the ground, and twist side to side.
3. Dolphin Kicks
   • Strengthens the lower abs and improves underwater dolphin kicks.
   • Lie on your back, arms at your sides, and perform dolphin kicks with straight legs.
4. Superman Hold
   • Targets the lower back, crucial for maintaining proper body position in the water.
   • Lie face down and lift your arms, legs, and chest off the ground simultaneously.
5. Medicine Ball Slams
   • Develops explosive core power for starts and turns.
   • Lift a medicine ball overhead and slam it down to the ground.
6. Flutter Kicks
   • Simulates the kicking motion and strengthens the lower abs.
   • Lie on your back and perform alternating leg lifts.
7. Side Plank with Rotation
   • Improves lateral core strength and stability.
   • Hold a side plank and rotate your top arm under your body and back up.
8. Dead Bug
   • Enhances core stability and coordination.
   • Lie on your back, extend opposite arm and leg, then switch sides.

Incorporate these exercises into your dry-land training routine 2-3 times a week for optimal results. Remember to focus on proper form and gradually increase repetitions as you build strength.