Muscle strengthening and weight loss: the swimming program you need

Are you looking to take control of your body without going to the gym?

Water is an incredibly effective training ground for building muscle, burning fat, and improving your physical condition, all while being gentle on your joints. With a Floating swimsuit, you benefit from support that allows you to progress at your own pace, safely, even with sensitive joints or after a break.

Why is swimming perfect for strengthening and toning?

  • Complete muscle work: every movement in the water engages multiple muscle groups.
  • Constant effort: water provides constant resistance, ideal for building lean muscle.
  • High calorie expenditure: up to 500 kcal per session without impacting the joints.
  • Improved endurance: perfect combination of strengthening and cardio.
  • Less soreness: water facilitates recovery and reduces post-exercise pain.

The special "lean muscle and effective cardio" program

Three sessions to be performed 2 to 3 times a week, with or without accessories. The Floating swimsuit helps you maintain good positioning and stay efficient until the end of the effort.

Session 1: Short cardio and leg strengthening

  • 3 x 1 min of fast kicks with board or supported at the edge (30 sec rest)
  • 2 x 10 squats in shallow water
  • 2 min of active floating plank (seated position, arms extended)
  • 3 min of continuous freestyle swimming (medium intensity)

Session 2: Upper body and core

  • 3 x 1 min of underwater pulls with extended arms: bring the water towards the chest
  • 2 x 10 explosive knee raises (like sprinting in place)
  • 3 x 30 sec of controlled leg rotations from left to right in a floating seated position (to gently activate the oblique abs)
  • 2 lengths of mixed swimming (backstroke and freestyle)

Session 3: Aquatic HIIT circuit
 To be repeated 3 times with 1 min rest between each round:

  • 30 sec of alternating lunges in shallow water
  • 30 sec of fast leg kicks in a floating position or holding onto the edge
  • 30 sec of arm pushes underwater forward, then controlled return (working the triceps and pectorals)
  • 30 sec of fast freestyle swimming

No need for equipment or a gym to transform your figure. Swimming, with a well-constructed program and a floating swimwear to support the effort, allows you to gain muscle and burn fat quickly, all while respecting your body.

Intensive swimming is an excellent way to strengthen your muscles, lose weight, and improve your cardio, all without impact on the joints. Thanks to aquatic HIIT, a complete workout, and targeted work on the silhouette, you transform your body effectively, in a gentle and secure environment. The pool then becomes your natural gym. And as a bonus, you come out relaxed, soothed, with a strengthened mind and a true sense of well-being.

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