How to Tone the Back With Swimming

Swimming is an excellent exercise for any person looking to tone her upper body. While just about any swimming technique will work to tone your back as well as your entire torso, going for a swim uses virtually all your upper body muscles. The best way to target your back is by doing the backstroke.

Difficulty: Moderately Easy

Instructions

Swim the Backstroke to Tone Your Back

1. Stretch before you get in the pool. Make sure your entire upper body, back, sides, arms and legs are limber before you slip into the water.

2. Prepare to kick off by standing at the edge of the pool, facing the surface of the ground.

3. Hold on to the edge of the pool while you place both feet against the pool wall beneath the surface of the water. Kick off with a strong push, using both legs simultaneously.

4. Concentrate on keeping your head in line with your back. Flutter kick with your feet to propel you forward, and alternate making 360-degree circular strokes with each arm.

5. Make an effort to continue swimming in a straight line, keeping your body flat and level on the surface of the water. Doing an effective backstroke will take practice, and you might benefit from watching experienced swimmers or asking good swimmers you know for pointers and tips to improve your technique.

6. Don't limit your swimming techniques to the backstroke just because it is the technique that targets your back muscles most efficiently. Try others, including the front crawl, butterfly stroke, breaststroke, sidestroke and even treading water.

Tips & Warnings

• Find an object to focus your attention on when you swim, especially when you do the backstroke. This will ensure that you maintain a straight line and work your back muscles evenly.
• Try to rotate your shoulders and chest around an imagined central axis, no matter which swimming technique you favor.
• The faster you flutter kick with your feet, the faster you will move through the water. Conversely, flutter kicking at a slower pace will force your upper body to do more work, which will be a better workout for your back, torso, arms and shoulders.
• Don't swim in deep water if you are a novice swimmer or if it has been a long time since you went swimming. In fact, if you're a swimming newbie, it's better to get in the water only under the supervision of an experienced swimmer who can help you if you get in trouble.

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