Swimming Exercises for the Buttocks

Jump in the pool to get your butt in shape.

Jump in the pool to get your butt in shape.

As the saying goes, if you want to get your backside bikini ready, wear a bikini. When it comes to getting fit, few things will motivate you more. Since you have the swimsuit on, you might as well make good use of it by doing your workout in the pool. Easy on your joints, the water provides a natural resistance, helping you to get a trim, toned butt as you work from one end of the pool to the other.

Kickboard Drill

Lay a kickboard in the water in front of you at one end of the pool. Take hold of the board with a hand on each side, about halfway up. Extend your arms but keep a slight bend in your elbows.

Push off of the wall and extend your body as you glide through the water. Pull your abdominal muscles in and up toward your back, which helps you to stabilize.

Place your face in the water and alternate sides for breathing.

Use a flutter kick to maximize the toning effect on your buttocks. Engage your glutes and place a slight bend in your knees. Point your toes and kick your legs from the knee down. Keep the kicks small and quick. Complete four to six laps.

Scissor Kicks

Face the edge of the pool and hold onto the wall with both hands. Both feet should be facing forward.

Lift your right leg up to the side. Keep your toes facing forward, which will emphasize working the glutes. Stop lifting the leg when you feel that you have to turn the ankle out to go up any further.

Return the right foot to starting position. Repeat on the left side. Complete 10 to 12 scissor kicks on both sides.

Swimming Fins

Put a pair of swim fins on your feet and get into the pool. Lay a kickboard in front of you at the end of a lane.

Place both hands on the top edge of the kickboard, at either side. Bring the board in close to your chest.

Push off the wall. Rest your chest on the bottom of the kickboard; however, engage your abdominals to help you float rather than pressing all of your weight on the board.

Engage your glutes and flutter kick to the end of the lane. The swim fins help to propel you forward while also adding resistance, strengthening your butt and legs. Complete two to four laps.

Items you will need

  • Pool
  • Kickboard

Tip

  • Stay near the surface of the water as much as possible for proper form and maneuverability. Engaging your abdominals and glutes, along with keeping your back straight and shoulders pressed down away from your ears, can greatly help.

Warning

  • Slow your pace if breathing becomes difficult. Swimming requires a immense amount of cardiovascular ability, which can be built up over time. Seek advice from a certified swim instructor if you experience trouble breathing in the water.
 

About the Author

Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.

Photo Credits

  • Polka Dot Images/Polka Dot/Getty Images