Things You'll Need:
- Floatation belt
- Kickboard
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Step 1
Warm up by swimming several laps in the pool using your favorite stroke.
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Step 2
Float in the pool, facing downwards to begin swimming the breaststroke.
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Step 3
Hold legs tightly together and bend and bring them up against your chest. Do the same with your arms, holding your hands flat against each other.
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Step 4
Kick your legs out to the side and apart, then bring them back together. Immediately after a forceful kick, straighten your body completely, with legs together and feet pointed. Arms should be extended, with the hands still held together.
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Step 5
Glide for a second on the power of the kick, then bring hands apart in a circle to come back together at the chest. Use this motion to pull your head up and take a breath.
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Step 6
Repeat steps to perform the stroke for more laps. Swimming the breaststroke can be a relaxing stroke, but in order to work your butt muscles, the kicks need to be forceful and quick.
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Step 1
Find a segment of the deep end of the pool that is clear of other swimmers. If the concept of treading water makes you nervous, wear a floatation belt, remembering that you will not achieve the same resistance as you would without one.
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Step 2
Get into the water and begin by learning how to move your hands. Cup your hands, palm down, under the water. Move your arms back and forth in a horizontal, figure-eight motion.
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Step 3
Move your legs along with your arms by "pedaling" them as if you were riding a bicycle. You also can attempt a tougher "egg beater" motion that involves spreading your legs far apart, then kicking the legs together and inward in a circular pattern, then outward again in another circular motion.
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Step 4
Sustain this motion until your legs begin to tire. Use variations of the kick throughout treading water to strengthen and tone your legs and butt, but remember to keep your hands moving in the same horizontal strokes throughout.
