BREAST STROKE WORKOUT PROPER

1. Lateral Squat (1 minute)

1. Start with your feet wider than your hips and your knees and toes pointing
forward. (Slightly turning your feet out to 11 o'clock and 1 o'clock is okay
too, if it feels more comfortable).
2. Shift your weight into your right heel, push your hips back, and bend that
knee while leaving your left leg straight. Try to get your thigh parallel to the
floor. You can bring your arms in front of you as a counter balance or clasp
them at your chest.
3. Then, drive through your right foot to reverse the movement. Pause at the
top to squeeze your glutes and stretch the front of your hips forward. That's
one rep.
4. Repeat on the other side.

2. Leg Raise (1 minute)

Start by lying down on the floor or a mat. Unfortunately, it gets tougher from here.
Lay flat with your arms at your sides and legs stretched out next to each other,
then raise those legs. Even if you can’t hold them perfectly rigid, keep your legs as
straight as possible, and lift them until they are pointing at the ceiling, or as near
as you can get. Make sure your toes are pointed.Then lower them back down, being
careful to keep your movements measured. The return journey should be at the
same pace at which you raised your legs.

3. Butterfly legs (30 seconds)

swim breaststroke arms and butterfly legs pushing powerfully downwards with your
upper body to keep your head well below  the water.

4. One arm only (30 secs per arm/ 1 minute)

swim the breaststroke with just one arm, extending the other out in front of your
head.

5. Clenched fists (30 seconds)

swim the breaststroke with your fists clenched.

6. Head above the water (30 seconds)

swim the breaststroke keeping your head completely above the water; perform this
exercise with a fast arm stroke rate to keep your upper body well up in the water

TOTAL: 4mins and 30 secs

REFERENCES:

Gozo, B., & Cpt. (2019, October 25). Sculpt Your Legs From All Angles With These
Lateral Squats. Retrieved from
https://www.womenshealthmag.com/fitness/a29486491/lateral-squat/

Leg Raises: Build Strong Abs And Core Muscles. (n.d.). Retrieved from
https://www.coachmag.co.uk/exercises/abs-workout/172/instant-six-pack-fix-
bench-leg-raises

Top 10 exercises to improve your breaststroke. (2017, November 7). Retrieved

from https://blog.arenaswim.com/en/training-technique/top-10-exercises-to-
improve-your-breaststroke/