The BEST Ab Routine for Swimmers?! (ft. Caeleb Dressel)

I'm pretty sure we crushed their time. How do we feel after that? I'm pretty confident we just beat their time. I think we got them. Oh my God. Why are they Olympic medalists and we're not? This is the hardest ab challenge. According to 22 Olympic medals, Caleb Dressel and Ryan Lochte, Coach Leo and I are about to take on the ultimate challenge. We're going to go four rounds of toe touches, legs at 90, legs flat on the ground, leg raises and flutter kicks. 20, 15, 10, 5. Coach Leo, are you ready to destroy? I'm born ready, baby. Let's go. I think we got this. I think we're going to kill it. The fastest swimmers in the world all have incredible core strength and stability. If you think about it, if you want to be a fast swimmer, you have to have a really good body line, a really good streamline, not only off the wall, but while you're swimming as well. Remember, the water is 800 times more dense than air. So if you want to swim fast, you really have to have a strong core. That means more than just being able to do a lot of sit-ups, but having great stability. And later in this video, I'm going to share with you guys five different core exercises that are specific to swimmers that'll help them improve not only your body position, but also how you move through the water, whether it's under the water in the underwater dolphin kick, off the dive or in the streamline off the push or in the actual stroke. Every stroke, whether it's butterfly, backstroke, breaststroke or freestyle engages the core and each stroke engages the core in different ways. And that's really why it's important that you incorporate core training into your swim training program, especially if you're serious about swimming faster. Now, if you're swimming for life and you just want to have a great workout, it's still important. So that way you can reduce the likelihood of injuring yourself. Let me show you five exercises that are going to show how you can take your core strength to the next level. 19, let's move around. One, two, three, four, five, six, seven, eight, nine, 10. 20, leg raises. One, two, three, four, five, six, seven, eight, nine, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 30 kicks. One, two, three, four, five, six, seven, eight. I realize, two, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Deep breath, round number two, 15. Toe touches. One, two, three, four, five, six, seven, eight, nine, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25. Oh, it's done. Sorry if you liked it, man. Oh, yes. One, two, three, four, five, six, seven, eight, nine, 10. 15, legs on the ground. One, two, three, four, five, six, seven, eight, nine, 10. 15, leg raises. One, two, three, four, five, six, seven, eight, nine, 10. 15, flutter kicks. One, two, three, four, five, six, seven, eight, nine, 10. 11, 12, 13, 14, 15, deep breath. Okay, 10 toe touches, here we go. One, two, three, four, five, six, seven, eight, nine, 10. Make it 90. One, two, three, four, five, six, seven, eight, nine, 10. Legs on the ground. One, two, three, four, five, six, seven, eight, nine, 10. Leg raises. One, two, three, four, five, six, seven, eight, nine, 10. Flutter kicks. One, two, three, four, five, six, seven, eight, nine, 10. Last round, here we go. One, two, three, four, five, nine, one, two, three, four, five, left, one, two, three, four, five, leg raises. One, two, three, four, five, flutter kicks. One, two, three, four, five, yes, baby, let's go. We just destroyed them. I'm pretty sure we crushed their time. Oh my God, why are they Olympic medalists and we're not? How we feel after that? Well, I'm pretty confident we just beat their time. I am 99% sure. We'll put this on the screen how we did compared to that. Who's your Caleb Dressel and- Caleb Dressel and Ryan Lochte. I think we got them. I say we go 20, 15, 10, five, and then we go back up. I think we do a reverse ladder and then we challenge them to it. All right, fresh off completing the Ryan Lochte Dressel Challenge, we have our five very own core exercises, which are actually a little bit better than the ones that Coach Leo and I just did. The first one is a plank. Coach Leo, show us what a plank looks like. Now, as you can see from his heels all the way through to his shoulders, he's gonna be completely flat. If we wanted to make this more difficult, we could add weight over his back, but this alone is a great core stability. Go ahead and go on your hands to show another variation. You can go on your arms, take the weight off of your elbows. Now, there are a lot of other variations of the plank. We can have him raise one arm off of the ground and switch arms for us. You can raise one foot off of the ground as well, and you can hold each of these positions for 10 or 15 seconds. Show us the complicated opposite and opposite. One arm, one leg, find the balance, take a deep breath. We're fresh off of the challenge, that's good. Now, maybe show us a shoulder tap or some other variations that you can do to really engage your core. This is some of the best stuff that you can do if you wanna improve not only your streamline, your underwater dolphin kick, but your swimming in general. Go ahead and take a breather. Now, the next exercise is a Superman extension. So go ahead and lay flat. This is where you're really gonna work the back of your core. This is your lower back, glutes, and hamstring. He's coming off the ground. Go ahead and show us an alternating Superman extension. So right leg, left arm, there we go, and opposite and opposite. You can go 20 repetitions, 10 each side. Great core stability. And one of the biggest mistakes swimmers make is not prioritizing the back of your core. Yes, you have the front of your core, but if you're not working on both sides, you're not gonna have a balanced kick and body position in the water. Now, the next one, go ahead and rotate onto your stomach, Coach Leo. We're gonna give him the medicine ball, and he's gonna do a few variations similar to the exercises we did. He's not just gonna add a medicine ball. So start with maybe a full crunch with the medicine ball in the air. He's gonna come up, touch my hands. There we go, very good, very good. Go ahead and show us some Russian twists. Work the core laterally, very good. And actually, guys, go ahead and stand up. Show us some med ball slams. This is a total body explosive movement where he's gonna reach up and use the core and his lats and just slam the ball down. Woo, he's gonna put a hole in the ground. Wow, look at that power, what a beast. Okay, next up, we're gonna do the Swiss ball rollout. And now show us a rollout. Roll out and then pull it back in, nice and controlled. He's really contracting a lot of muscles, not only in his abs, but also in the lats as well. His whole upper body needs to stabilize. If you can do this really well, you're gonna have a great dolphin kick in the water as long as you have it balanced on both sides. All right, and next up, we have this Swiss ball flutter kick. So Coach Leo is now in a plank position with his toes on the ball. And what we wanna make sure that he's doing is he's keeping the ball in check and he's gonna have a short, fast kick, just like we would, there it is. Well, there it is, work it, work it. Fast tempo, point your toes, fantastic. Core is really engaged. Coach Leo, how did all those feel? That's quite the workout, guys. If you wanna really work your core, these are the go-to exercises. He's out of breath and you should be too. Give the challenge a try and happy swimming.