15 min full core workout for swimmers. Strength Stability. Follow along at home. Six pack abs


This 15 minute workout will work on every
part of your core. From the internal and external abs to the
lower back and obliques. When I did it my whole core area was burning! Plus a little stretching routing at the end. Before we go to the routine I want to talk
to you about this week’s sponsor. If you are in a swim team or you are a swimming
coach this app will make things a lot easier. It’s the all in one app, you can schedule
your practice times, create polls for uniform sizes, share pictures, messages, skills n
talents videos, memes and a lot more. It’s free and easy to use. They can even sponsor your team! They will give 2019 teams prices for up to
2 thousand dollars. Plus you can be part of our team, we will
share some workouts including today’s workout on a PDF file. Use the link in the description to download
the app, join our team and invite your team! We will start with 20 seconds of flutter kick. Keep your lower back on the ground. Keep your ankles on plantar flexion. We will continue with knee crunches. Do that movement for 20 seconds. Now we will do Russian twists for 20 seconds. Ok you can rest for 30 seconds now. The next movement is going to be back ups
so get ready. 3,2,1, start
Do back ups for 30 seconds Now rest for 20 seconds. The next movement is going to be side crunches
on the left side so get ready. Start now. On the last one we are going to hold the crunch
for 5 seconds. ok now move to the right side. do the same thing but for the right side
after this we are going to have a mini rest of 5 seconds. Now we are going to do a crunch with a pause. so go up and pause for 2 or 3 seconds. we are going to do this for a minute. You are going to rest for 30 seconds after this. Last few seconds… 5,4,3,2,1 Rest. For the next exercise we are going to be in
a plank position so get ready. Start now
You are going to bring your knee all the way to your elbow. The right knee is going touch the left elbow
and the left knee is going to touch the right elbow. do this for 50 seconds. Your are going to have a 30 seconds rest after
this so hold on ok rest. Now you are going to be in a back up position
but holding it for 20 seconds 3,2,1 rest. You can rest or stretch a little bit
the next exercise is cross V-up the right hand is going to touch the left
hand and the left hand is going to touch the right foot. 10 more seconds. 3,2,1, Rest. We are going to do side to side heel touch. This will work on your obliques. Do this for 35 seconds. 3,2,1 Rest
Now rest for 20 seconds The next exercise is going to be leg raises. Get ready in 5,4,3,2,1. Lift you hips at the end as you can see me
do here. This is the last frontal abs exercise 10 more seconds 3,2,1, Rest and to finish the abs (core) routine we are
going to do alternating prone supermans. So lift your right hand with your left foot
and your left hand with your right foot. Do this exercise for 60 seconds. You are almost done. We are going to do a little stretching routine
after this. now rest Now do an upward facing dog for 25 seconds
for it to work better look at the ceiling and keep your hips on the ground. now we will do a child’s pose. relax all the muscles in your back. Do this for 35 seconds. Now we are going to do a seated back twist. Cross your right leg and with your left arm
push your torso to the right. Hold that for 30 seconds. Now do the same for the opposite side. Now we are going to do a lying twist to the
left. So lying on your back cross your right foot
and grab it with your left hand. Keep your other foot in place
hold that position for 30 seconds. Now with your left foot twist to your right
and hold that position for 30 seconds. You’re done! Congratulations! That’s it! How did you do? did it burn? It burnt when I did it! Don’t forget that you can download the PDF
through the link in the description or through the BAND app. Search for Skills N Talents if you want to
join our team! Thanks for watching! See you next friday! Swim fast!

69 Replies to “15 min full core workout for swimmers. Strength Stability. Follow along at home. Six pack abs”

  1. Thanks. I'm gonna try this right away❤

    But I have one question. Is this a german channel because the name of this channel is Skills NT (Schwimmen). And that's germann😊🇩🇪

  2. Wow i m this early the very first time. Only the problem is – I left swimming. But there's something about u guys that doesn't let me unsubscribe!!

  3. I don't think I have capacity to do this. Still need to build strength.
    Do you think doing each for 15 seconds will be good enough??

  4. Thank you I needed this, I want to start getting in shape. Do you have any tips to stop eating so much and just staying away from the kitchen?

  5. 수영인을 위한 15분 코어 전체 훈련 세트. 근력 안정성. 집에서 따라 하세요. 식스팩 복근

    이 15분짜리 훈련 세트로 코어의 모든 부분을 단련하게 될 것입니다. 배속근육과 배바깥근육에서 허리 그리고 배빗근육까지. 이걸 하고 났더니 제 코어 전체가 타는 듯했습니다! 거기에 더해 마지막에 약간의 근육 늘리기 과정까지 있습니다.

    이 비디오는 여러분께서 저를 따라 하실 수 있도록 우리의 평소 비디오보다 더 깁니다. 헤드폰을 끼거나 이 비디오를 보면서 따라 하십시오. 아무런 장비도 필요하지 않습니다, 원하신다면 요가 매트 말고는.

    PDF 파일로 된 이 훈련 세트를 내려받으시려면…
    밴드 앱을 내려받아 설치하세요: http://bit.ly/BandAppSkills
    그리고 "Skills N Talents"를 검색하세요
    선물 받기에 참가하려면 저희 밴드에 가입하시고 9월 30일 전까지 5명을 초대하시기만 하면 됩니다.

    이것과 다른 훈련 세트들을 여기에서 내려받으세요:
    https://skillswimming.com/skillsnt-dashboard/workouts/

    시청해주셔서 감사합니다!
    빠르게 헤엄치세요!

  6. Thanks for the routine!!! And… I hate youuuuuuuuuu!!!! I’m burning inside!!!! 😂 thx again… SF!!!

  7. Great work out thanks, I struggle with the leg raisers as i have a sore lower core any thoughts on how to fix this problem?

  8. Many years ago,I had intestinal resectioning surgery that cut through my stomach muscles. I did my first 15 minute workout , not near as limber as I used to be. I didn't feel the burn in that area, and I probably never will. I'm going to continue with the 15 minute workouts to improve my swimming and see what happens.

  9. Hey hi! Great videos:D I've got a question, with alternate v ups, I tend to touch my shoulders back on the ground after each rep, is there a solution to it? Does that mean my back is weak? And also while going back to starting position in leg raises my back is getting off the ground.. plz suggest something 🙂 thanks

  10. This is amazingly helpful if you want to swim faster. I love it and ur channel!❤️❤️😍🏊🏼‍♀️🏊🏼‍♂️💦 I do this every day. those exercises help me a lot with improving my stability and strength in my cores. Swim fast!❤️🏊🏼‍♂️🏊🏼‍♀️💦

  11. Really good workout, This really improved my swimming skills and also got the shape.
    (#subscribe the channel#)

  12. oh my holy gosh ! it is so damn freaking hard ! man i am sweating like hell ! but managed to do till da last sec ! will do it mornin n after workouts ! thanks much xx

  13. I have been doing this for a few months along with some other exercising & training and it had really seemed to help me swim more powerfully and faster. Your channel has really impacted how I swam. keep up the amazing work!

  14. I recently learnt swimming . I have a bit of a belly fat . Is it okay for me to do this work out ? Or do i have to follow another process and then try this with less belly fat?

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