A-Z swimmers workout: 26 exercises to do at home with no equipment

Are you getting bored of doing home workouts?

Are they challenging enough?

Are you struggling to find the motivation to stay active?


There are so many different types of workouts online and across social media it’s easy to get lost amongst all the information. At Willmott Swim Skills we have put together an A-Z list of exercises in alphabetical order to help you design your own sessions at home.


The exercises are easy to follow, focus on developing strength, and centred around the muscle groups used in the pool. The best part… all you need is a mat and a chair!

A-Z List of exercises


  • A - Arabesques

This is a great exercise for glute activation and eccentric hamstring loading. Useful in kicking sports and can help with strength of the 'up kick' on freestyle and butterfly.


  • B - Body Weight Squat

Squatting helps build strength in the key muscles of the lower body – quadriceps, hamstrings and glutes. This is key to being explosive on your starts and push offs.


  • C - Crunches

This core exercise works the lower abdominal muscles. This can help improve your ability to tuck your knees into your chest to help improve speed of rotation on your tumble turns.


  • D - Deadbugs

A popular core exercise used by swimmers to target your abdominals and obliques. The alternating movement pattern of opposite arm and opposite leg, replicates that of freestyle and backstroke swimming.


  • E - Elevated Glute Bridges

This exercise is great for the glutes, hamstrings and core. Bridging is great for general strengthening around the hip and encourages good mobility too.


  • F - Flutter Kicking

Replicates that of flutter kicking in freestyle and backstroke. Helps strengthen the lower midsection of your abdominals, as well as