10 Butterfly Stroke Swimming Exercises To Tone Your Body

Swimming Exercises

Swimming is one of the safest and highly suggested exercise forms for weight loss. Basically the butterfly stroke makes use of the hand and legs in a way that it creates the illusion of a butterfly shape. This stroke is an amazing option for those who swim regularly because it not only helps in toning your complete body, but also improves strength and endurance.

In fact it is highly suggested that you practice this stroke with some variations to enjoy benefits of complete body training. This is one of the more difficult positions of swimming and should be tried only after you reach the advance level of swimming.

Here Are The 10 Butterfly Stroke Swimming Exercises To Tone Your Body:

Regular Butterfly Stroke

This is the easiest of the strokes that makes use of both arms going overhead, as you push with your legs. You can mix and match any variety here or just stick to the classic without variations for toning the body.

Regular Butterfly Stroke

Dolphin Flog

This one is also known as the famous position kick and is an exercise technique that makes use of the chest mainly. In this variation of the butterfly stroke you have to put your legs together and then put them up and down. This is a stroke that puts pressure on the chest area and improves physique strengthening. You can try using a floatation device when trying this variation of the stroke initially because it helps in getting the right balance. Floating devices can be used on the arm to ease the pressure and then removed eventually.

Dolphin Flog

Just the Arms

You can also the popular butterfly stroke making use of the arms alone. It is a stroke movement that helps in toning the arms completely. Push and pull the with your arms. You can make use of a lift buoy and hold in between the thighs or your legs. This helps you to balance the lower body while you are using the upper body to push ahead. Do not use or kick with your legs because the idea is to focus on the arms.

Just the Arms

Straight Kick

This one is also called the true flog exercise and much similar in nature to the position flog. Some swimmers do it to tone and lose weight on the lower body and then improvise the stroke. Basically this one should be done in the shallow water. For this, you have to cross the arms right ahead of you to avoid making use of them. Now the kick with your legs will be vertical and should be only above the water. This one is done keeping elbows inside and improving leg movement for better speed and toning of lower body.

Straight Kick

Chest Press

For this variation of the butterfly stroke, you have to keep both the hands on the side and enter water keeping the face down. You need to enter the water while keeping your head pressed down, using your hands and pressing the chest to go inwards. Take a breath as you go in and then release. You just have to practice this arm extension without any floating devices for strengthening the chest.

Chest Press

One Hand Butterfly Stroke

This one hand butterfly stroke is again done using fins and a kick board. Hold the board with 2 hands and extend in front of you. The tae should be down and while you are kicking with your legs, you should use just one hand in doing the stroke. Kick while breathing and use one hand at a time rather than both. Do with both hands to improve arm strength and stamina.

One Hand Butterfly Stroke

Sculling

For this butterfly stroke variation you have to keep brushing the water using hands, but the elbows need to be inside the water. Here the hands act as a blade and you can try variations with your speed. The idea is to make use of your entire body while keeping elbows inside for enhanced speed and less strain on the arms for covering longer distances.

Sculling

Dolphin Stroke

In this movement, the butterfly variation is tried using a dolphin kick, which really works on the core muscles of the body. Basically the abs are engaged as the arms are placed right behind the head and locked using fingers. Now using a buoy, you kick your legs, bending them from the knees to move ahead. This position is often done sideways to improve stamina.

Dolphin Stroke

Using The Fist

This fist style butterfly stroke makes use of the fist for floating. So the hands always remained closed and the forearms are in a tach position. Using these clenched fists, you move around in the water.

Using The Fist

Make a fist and float in a fist swimming stroke. You are not authorised to position your hands like a karate chop. It is critical to have a ideal physique position. Your forearms should be in a catch. Use your forearm during a locate and during a cadence your bend should be focussed as many as possible.

4 Kicks Stroke

In this butterfly stroke exercise you can either wear fins and even dolphin kicks or do it on your own. The idea is to use one arm per four kicks and then switch over to the other arm. Using double kicks, you are putting yourself in the ahead position and bringing more momentum. However, breathing should be regulated instead of high or low.

4 Kicks Stroke

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