This exercise requires the individual to perform swimming movements, either in a pool or simulated on land, to improve cardiovascular endurance, muscular strength, and overall fitness. It can be done as a low-impact option for those with joint pain or as a high-intensity workout for athletes.

Muscle Group

Equipment Required

Swimmer Instructions

  1. Start by standing at the edge of the pool, facing the water.
  2. Take a deep breath and lower your body into the water, keeping your head above the surface.
  3. Begin to kick your legs in a fluttering motion, keeping them close together.
  4. Extend your arms out in front of you and begin to pull them back towards your hips, propelling yourself forward.
  5. Continue to kick your legs and pull your arms in a coordinated motion, keeping your head above the water.
  6. When you reach the end of the pool, turn around and repeat the exercise in the opposite direction.
  7. Continue swimming laps for your desired amount of time or distance.

Swimmer Form & Visual


Swimmer Benefits

  • Improves cardiovascular health
  • Strengthens muscles in the arms, shoulders, back, and core
  • Increases flexibility and range of motion
  • Helps with weight loss and management
  • Reduces stress and anxiety
  • Can be low-impact and easy on the joints
  • Can be done in a variety of settings, including pools, lakes, and oceans
  • Can be a fun and social activity

Swimmer Muscles Worked

  • Upper back muscles (trapezius, rhomboids)
  • Shoulder muscles (deltoids)
  • Chest muscles (pectoralis major)
  • Abdominal muscles (rectus abdominis)
  • Gluteal muscles (gluteus maximus)
  • Hamstring muscles (biceps femoris, semitendinosus, semimembranosus)
  • Calf muscles (gastrocnemius, soleus)

Swimmer Variations & Alternatives

  • Swimmer with kickboard
  • Swimmer with pull buoy
  • Swimmer with paddles
  • Swimmer with fins
  • Swimmer with resistance band
  • Swimmer with medicine ball
  • Swimmer with snorkel
  • Swimmer with hand paddles and kickboard
  • Swimmer with pull buoy and paddles
  • Swimmer with fins and kickboard