Pendulum swings are a great exercise to work your core and practice your balance. They can be easily modified to suit every level of fitness – from rebuilding muscle to strong athlete.
Special Equipment: Clutch paddles
Level: Beginner to Advanced
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is a core focused exercise called Pendulum Swings. To perform this exercise, you will only need hand paddles. Begin by facing the swim current in the middle of the pool. Initiate the exercise by bringing yourself to a horizontal position on your stomach. Begin treading water with your hands keeping your upper body afloat. Sweep your feet under your body without touching the floor to floating on your back, simulating a pendulum swing. For beginners, start this exercise with a slow tempo and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.