What is the real "core"? Highly effective pelvic control techniques
Hello everyone, this is Yoshi, the Flipper President!
When playing sports, don't you often hear the phrase "the core is important"? Now, try pointing specifically to that thing you call your core in your body right now.
"Wait, isn't the core just your abs? Is there something else?"
If you thought that, you've actually noticed a very important point!
(For those who pointed, thank you!)
Today, for Muscle Friday, I'm introducing the absolute basics of the basics—it looks simple, but the effects are huge! I'll be presenting "
drawing-in training", which can power up your swimming, cure lower back pain, and even dramatically change the quality of your dolphin kick, with variations by level and photos!
This is a fundamental skill that not only swimmers but anyone who plays sportsabsolutely must master. However, it is a super important training that you willlose out on significantly if you don't know it!
Pelvic posterior tilt control determines everything
Actually, the secret to fin swimming lies here
"Why does my lower back always hurt..."
"I'm swimming so hard, but I'm not moving forward..."
"The harder I kick, the more my body arches..."
Have you ever had these worries?
Actually, this is not just "lack of practice"; in most cases, it is caused by a "lack of pelvic control".
The pelvis is a bowl-shaped bone located at the base of your hips. When this pelvis "tilts forward", your lower back arches (like a V-shape), resulting in "swayback", and when it "tilts backward", your lower back becomes rounded (like a C-shape).
In particular, because the "dolphin kick" involves kicking strongly with both legs,the pelvis easily "tilts forward" (swayback) as a reaction. This problem, which every swimmer experiences, is actually a super important issue.
What's even more shocking is the case of fin swimming!
The reaction from fins is incomparable to barefoot swimming, so anyone who keeps kicking fins without being conscious of a posterior pelvic tilt (rounding the lower back) is... honestlyjust asking to hurt their own lumbar spine!
The key to unleashing 120% of your limb power
Furthermore, if you can control this posterior pelvic tilt,your limb power will increase to 120%!
This is because the pelvis is the "pivot" and the "foundation" that transmits the power of the entire body.
It's the same as how if the foundation of a house isn't stable, the whole house becomes weak no matter how magnificent the pillars or walls you build are.
A magical posture that works for all 4 swimming strokes
Actually, this pelvic control is incredibly effective not just for the dolphin kick, but for the strokes of all four swimming styles!
Freestyle
⇒ Body rotation becomes stable, and the balance between pitch and stroke is improved. Your legs will be less likely to sink, making it easier to maintain a horizontal position. Also, your strokes will be less likely to drift outside your body line.
Backstroke
⇒ Because the pelvis and shoulders rotate in coordination, stroke efficiency increases, and the problem of the lower back sinking is resolved.
Breaststroke
⇒ You tend to arch your back during the kick, but by focusing on posterior pelvic tilt, the propulsive power of the kick is strengthened, and a streamlined position can be maintained. This makes the most important aspect of breaststroke—center of gravity shifting—much smoother.
Butterfly
⇒ The pelvic movement, which is the key to the undulation, becomes smoother, reducing wasted energy from vertical movement and converting it into forward power.
In other words, the posture that serves as the foundation for the act of "swimming" itself is stabilized by this pelvic control.
In fact, sprinters and power-oriented swimmers tend to have overwhelmingly strong drawing-in power. Middle and long-distance swimmers are particularly excellent at the endurance required to maintain that draw-in.
Conversely, if you find that "my kick just doesn't propel me forward," "I want to move my fins underwater but they keep coming out," or "my body arches," you definitely have weak drawing-in power.
Differences and coordination with streamline abs
The "streamline abs" I introduced previously was a training exercise that pinpointed the upper part of the abdominals (around just below the solar plexus).
Actually, even though we call them abs, the roles of the upper (around below the solar plexus), middle (around the navel), and lower (around below the navel) sections are completely different!
To explain the difference simply, it looks like this👇
Upper abs: Control the movement of the upper body (stretching and contracting)
Lower abs: Stabilize the pelvis to serve as the foundation for the upper and lower body (keep as still as possible)
If you trained the upper part with the previous streamline abs, let's train the lower part in parallel.
This proper use is the secret to a beautiful and powerful dolphin kick. Only when both muscles are developed in a balanced way can you achieve an ideal swimming style. To use an analogy, it is like the relationship between an "engine" that moves the upper body and a "transmission" that transfers that power without waste.
Level-based draw-in training
Now, let's look at the actual training method!
First, "drawing-in" is the action of pulling in your stomach to increase the pressure inside your abdomen (intra-abdominal pressure). It specifically uses the "transversus abdominis," an inner muscle (inner muscle) in the lower abdomen that cannot be seen from the surface.
Transversus abdominis is deeper than the visible abs that everyone generally calls "abs," and it is the muscle that supports the spine from the closest point, making it the true "core" of your abdominals.
Simply put, it is the movement of "pulling your stomach in as if looking at your navel." Just by mastering this, your swimming will change dramatically!
[Level 1] Knee-bent position (for beginners)
Lie on your back and bend your knees.
While pulling in your stomach, press your lower back into the floor so that there is no gap between your back and the floor.
At this time, it might be easier if you consciously try to tilt your pubic bone toward your face.
Be careful not to let your lower back lift, and keep this position without holding your breath!
The important thing is to grasp the sensation of "pressing your lower back firmly into the floor so that not even an ant could pass through the gap". It may feel difficult at first, but this basic sensation will become the foundation for everything.
[Level 2] Legs extended (for intermediate users)
While maintaining the Level 1 position, slowly extend both legs straight out.
When you straighten your legs, your lower back will easily lift, so be careful not to lose focus!
Also, keep this position without holding your breath! If your lower back lifts here, it is still a bit too early for you. Please work on being able to press it down firmly in the Level 1 position.
At this level, the weight of your legs acts on your lower back like a lever, increasing the difficulty of keeping your back pressed to the floor. However, once you can do this, maintaining your posture while swimming will become much easier.
[Level 3] Streamline position (for advanced users)
While maintaining the Level 2 position, further extend your arms above your head to take a streamline (glide) position.
Keep your feet together and point your ankles as much as possible, imagining the posture you have when you push off the wall and glide.
Again, be careful not to let your body arch or your lower back lift!
If you can hold this position without holding your breath and without putting unnecessary tension in areas like your shoulders, you are doing great!
This is truly the ideal form that swimmers should aim for! It is the same posture as when starting or after a turn in the pool, and you will be able to control your pelvis in a state closest to actual dolphin kicking or fin swimming.
Is there anyone who thought that for a glide, you just need to stretch your hands and legs out long without thinking about your lower back?
It is fine if you can first imagine the difference from that kind of stretching!
Practice tips and frequency
Don't hold your breath!
Do you find yourself holding your breath unconsciously while doing a draw-in?
This is a common failure pattern. Many people say, "I hold my breath when I try to exert force." However, since you need to control your pelvis while breathing during actual swimming, try to maintain natural breathing even during training.
To start, it is ideal to establish a rhythm where you inhale deeply and then exhale slowly while pulling in your stomach. Once your stomach is pulled in, breathe in a natural rhythm from there so that your lower back does not lift off the floor.
"When exhaling", it is easier to engage the transverse abdominis, and "when inhaling", it is easier for the tension to drop, so keep that in mind.
Frequency and Repetitions
Since this has a strong aspect of being "practice to learn correct posture and movement" rather than intense muscle training, it is actually a workout you can do every day!
You should try one of the following methods.
Hold for 1 minute x 3 sets (rest for about 30 seconds)
⇒ Once you get used to it, it is recommended to increase the duration rather than the number of sets. You can even do it continuously for about 10 minutes.Continue for 10 deep breaths (perform in sync with your breathing)
⇒ Focusing on breathing rather than time is also an option. This might be better for beginners. However, keep your lower back pressed against the floor at all times until you finish the 10 breaths.
It is recommended to start from Level 1 and gradually level up once you can do it easily. Do not overdo it! It is important to master the correct movement first.
Be careful, as skipping levels will only lead to practicing poor posture!
Actually, when I trained with a world champion, he was doing this draw-in training extremely carefully.
Seeing a world-class athlete consistently performing such plain, basic training without a hint of glamour...
Seeing this, I realized once again the importance of "thorough mastery of the basics" and "the importance of pelvic control."
Even after I started observing many athletes, I think this difference in strength is clearly visible, especially between beginners/intermediates and advanced athletes.
Common Mistakes and Solutions
For those who struggle with pelvic movement
"How do I move my pelvis?"
"What does it mean to pull in my stomach?"
Many people are confused by these questions. Those who are not good at moving their pelvis consciously or those who have weak transverse abdominis (the deepest abdominal muscle), which is important for the draw-in, may find it difficult at first.
But this is actually good news! It means you have "a lot of room for improvement." Even if it is difficult at the very beginning, those who start from here often show the greatest range of progress.
As a hint, if you "exhale slowly, thinly, and for a long time, as if you are pushing all the air out of your stomach," your stomach will naturally pull in. Once you have exhaled completely, the image is to continue breathing while maintaining that state.
By continuing the training, you will definitely improve. Just like how people with stiff forward bends, splits, or shoulders can increase their flexibility, it may not change immediately, but if you continue steadily, the effects will definitely appear.
Tips for consistency
The biggest advantage of this training is that you can do it anytime, anywhere! You don't need any special equipment.
You can do it at the gym, by the poolside, in your living room at home, in your bedroom, or even on your bed. The appeal is that you can do it in your spare time, even while watching your smartphone or TV.
I used to do it lying down at home often... sometimes I'd even fall asleep while doing it (laughs). That's how convenient this training is.
Let's start tomorrow, or rather, today!
Draw-in training is...
✅ Effective for preventing and improving lower back pain
✅ Dramatically improves the quality of your dolphin kick
✅ Enhances performance in all four swimming strokes
✅ Especially important for fin swimming
✅ Costs nothing and can be done easily anywhere
It may look plain and not get many "likes" on social media, but the effects are immense! I'd be sad if this article didn't get many "likes❤️" too, so if you've read this far, please make sure to tap it!
Even if it's not a flashy training, these basic and plain exercises are what truly help your swimming.
With an investment of just a few minutes a day, you can significantly change the quality of your swimming and prevent lower back pain... please try incorporating this "best value for money" training starting tomorrow. Try to keep at it consistently, using your preparation time on a busy morning or a little time before going to bed at night.
Eventually, I plan to introduce more practical applied training that further develops this draw-in training. Until then, make sure you can reach level 3!
Look forward to even more effective exercises that are directly linked to your swimming!
So, thank you again for reading this far.
Have you ever been conscious of your pelvic control? If you had a realization like "Oh, I've never been conscious of my pelvis!" or if you are "actually suffering from lower back pain," please let me know in the comments section!
If you thought this content was good or learned something, I would be happy if you supported me with a "like❤️," "follow✅," "share♻️," or "tip💙"...!
Also, I will continue to provide useful information to readers through training introductions and swimming explanations that you can't hear anywhere else, so please enter your "questions or topics you're interested in" in the "comments section" to let me know!
See you next time!
Bye for now!
Fin Swimming Specialist
Fins President Yoshihide Sekino
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