For strengthen your muscles, tone And refine your figure, there swimming is ideal. All strokes will work your legs, but some more than others.
Make lengths of backstroke and of breaststroke go for example more exercise your thighs. And to make them work even more, you can use flippers !
Yes, swimming helps you slim your legs
Swimming is a complete sport which strengthens (almost) every muscle in your body. When you swim, lower body muscles are widely used during leg kicks.
It will also help you to refine your entire figure, not just your thighs! As long as you have a good diet...
In addition to making you burn as many calories as possible, swimming will also allow you to make your firmer skin And more toned at the level of legs.
Because yes, swimming is ideal for fighting cellulite. How ? Thanks to water and its draining effect. But also, because swimming promotes blood circulation !
For more details, head to our article on swimming and cellulite. 👀
Regularity and healthy eating for real results
Swim regularly
Of course for results you must be regular in your practice. Several sessions per week, 3 minimum, approximately 45 minutes are enough to see changes after a few months.
If you're just starting out, don't try to impress other swimmers, start slowly with 30 minute sessions for example. Afterwards, increase little by little.
Eat well and smart
In addition to your weekly lengths, you must also adopt a good diet : fruits, vegetables, complete carbohydrates, fresh produce, etc.
You must do pay attention to the calories you consume. Since the goal is to slim your legs, you need to consume fewer calories than you burn in a day.
And for that you can:
- Reduce what you eat to consume fewer calories.
- Do more sport to burn more calories.
- Combine the two.
To put it simply, do watch what you eat And swim regularly. Next, watch how your body changes over time to adjust the calories you consume and burn.
Hydration is also essential, so don't forget to bring your own water during your sessions! Drink before, during and after.
Which stroke to refine your legs?
As we told you in the introduction, all strokes work the thighs. But some will require them more than others, of which :
- There breaststroke
- THE backstroke
The breaststroke
Compared to others, this is the swimming form that puts your thighs to work the hardest. In fact, the scissor leg movements make a lot of demands on quadriceps, THE glutes, And inner thighs.
But for breaststroke to be effective in refining your legs you must do beautiful movements. Ample and supple.
The backstroke
In swimming backstroke you will also exercise your legs, buttocks and calves. It is a complete swim and is therefore interesting to help you lengthen your figure And refine your legs.
The ideal is therefore to vary between breaststroke and backstroke to work your legs as much as possible. And if you have a little difficulty with the technique, ask a lifeguard for help!
Don't deprive yourself of other strokes either.. They will help you vary your sessions and not get bored.
How to slim your legs in water?
To refine your legs, use accessories that will emphasize lower body work: board and fins.
There plank will allow to immobilize your arms to use only your legs. Where the flippers will add more resistance in the thighs.
Fins, your best friends to refine your legs
By using flippers when you swim, you will still more strain on the muscles of the lower body : glutes, hamstrings, calves, etc.
Instead, choose mini flippers which will allow you to achieve faster movements.
To swim effectively with fins, here are some tips:
- THE leg kick must come from hip and not the knee.
- Be active at time push the legs to the down and towards the high.
- keep them legs stretched and the soft ankles.
- THE flippers must stay under water at surface level.
To be knowledgeable on the subject, we invite you to read our article on swimming with fins. You will have all the information you need to use them properly! 👀
Two exercises to try with fins
Finally, we have prepared you two exercises enough simple to make to give your legs a good workout using the fins.
1. Leg kicks
For this exercise, grab a board and put on your fins. Straighten your arms and hold the plank. Then you just have to do leg kicks.
Alternate lengths on your back, stomach and side. You can also play on the rhythms : a quick length then a more leisurely length, etc.
2. Ripples
The exercise is almost like the previous one except for the leg movement. Take a plank, put your flippers and take the plunge.
Straighten your arms with the board in your hands and keep your feet together. This time, instead of making beats, make waves (like a dolphin).
The movement must start from the hips and pelvis to finish with the ankles. keep them legs well stretched and the submerged fins.
You can also alternate lengths on your back, stomach and side. Also, do not hesitate to change of pace.
In conclusion
Swimming is your best ally to refine your legs. But be careful, you cannot target fat loss. Eventually, you will refine your entire figure.
Anyway, for good emphasize your thighs when you swim, do breaststroke, of backstroke, of the leg kicks and undulations with some flippers !
And since swimming is a complete sport, his benefits don't stop there ! To discover them all, take a look at our article on the benefits of swimming. 👀
Aquabike to refine your thighs
Did you know that aquabike is also ideal for refining and toning your legs? Immersed in a pool, you pedal on a bike. This practice requires all lower body and helps you eliminate cellulite.
At the house of Aqua by we offer you to try aquabike differently : varied group lessons, coached in music in good humor and in unique studios.
The goal ? Combine sport and fun to make practice more enjoyable. So, if you want to dive into the deep end, book your first session and join us!
Our studios located at Paris and Boulogne are waiting for you. Take the plunge ! 💦
