What Muscle Groups Are Targeted in Swimming? Which Body Parts Benefit the Most?

Swimming for fitness and strength building

What muscles are we exercising when swimming?

Depending on the sport you do, certain areas of the body will be worked harder than others, but what about when you swim? Will you tone and refine your figure by swimming? Below is a list of the muscles and muscle groups strengthened and sculpted by swimming!

Swimming strengthens the upper limbs (shoulders, arms and forearms)

• Shoulder muscles: These are all the muscles that link the arm to the rest of the body. They include the muscles of the rotator cuff (subscapularis, infraspinatus, lesser ring, supraspinatus) as well as the trapezius, deltoid, grand dentle and angular muscles. These muscles provide mobility for the arms and shoulders (rotation, elevation).
• Biceps: These muscles are located on the front of the arm and are surrounded by two joints (scapulohumeral, elbow). The biceps comprise two muscles(long biceps and short biceps) which help flex and rotate the arms.
• The triceps: Located on the inside of the arm, they comprise three muscles (the vastus lateralis, the vastus medialis and the long head of the triceps) which complement the flexor role of the biceps brachii. The triceps enable the forearm to be extended.

Swimming tones the abdominal and back muscles

• The abdominal muscles: These are made up of several layers of muscle(rectus abdominis, external oblique, internal oblique, transverse) whose function is to flex and rotate the trunk.
• The muscles of the back : The back includes muscles such as the trapezius, the dorsalis major, the rhomboids, the infraspinatus and the round muscle. These muscles play a variety of roles. From the dorsal to the lumbar muscles, they ensure the mobility of the arms and shoulder, maintain posture and protect the spine.

Swimming strengthens the gluteal muscles, thighs and calves

• Buttocks: Located at the intersection of the lower limbs and the trunk, the gluteal muscles(gluteus maximus, gluteus medius and gluteus minimus) are among the largest and most powerful muscles in the body. In particular, they provide mobility for the thigh and support for the pelvis.
• The quadriceps: These are located at the front of the thigh. The quadriceps are each made up of 4 muscles (the vastus femoris or rectus femoris, the vastus lateralis, the vastus medialis and the vastus intermedius). These muscles facilitate flexion of the thigh on the hip and extension of the leg on the thigh.
• The hamstring muscles: Located on the back of the thigh, there are four of these muscles(biceps femoris, semitendinosus and semimembranous). They flex the leg and extend the thigh.
• Calf muscles: Also known as the sural triceps, the calf muscles are made up of 3 muscle groups, including the soleus and the gastrocnemius. These muscles help the foot to extend down the leg

IN SUMMARY :

Swimming is a complete physical activity that allows you to tone and work all the muscles in your body. If you want to tone your lower body, swimming will help you tone your abs, buttocks, thighs (quadriceps, hamstrings) and calves, especially if you swim with flippers. Alternating arm movements from back to front also helps to build shoulder, arm and forearm muscles. Finally, swimming strengthens the back muscles and is recommended for relieving back problems.