Boost Your Core and Boost Your Leg Kick!

A good kick in front crawl is vital, not just for additional propulsion but for good stroke mechanics. A well balanced stroke will allow equal power to be administrated on both sides; this in turn generates good stroke efficiency and power.
Where is my core?
The transverse abdominal muscle which is found deep in the body plays a major role in core strength this helps stabilize the spine and pelvic girdle.
Swimmers with a weaker core tend to “swing their hips” slightly from side to side, if this happens the stroke becomes unbalanced and efficiency of the stroke can drop, along with speed and power.
Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavors to replicate this.
What are the benefits of core strength training for swimmers?

Greater efficiency of movement

Improved body control and balance of swimming stroke

Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
Try a Basic Core Test
Start the test by resting on your elbows, head in line with your spine, this is a relatively safe exercise but if you suffer from any back pain you may want to seek additional advice before you go ahead.
Slowly extend the legs, once your body is extended lift your hips off the floor, and tighten your tummy muscles.
Hold this position for as long as possible, once you’ve tightened your tummy muscles your core is engaged.