Are you struggling to lose belly fat? Do you feel like you’ve tried every workout under the sun, but nothing seems to be working? If so, you’re not alone.
Belly fat can be stubborn and difficult to get rid of, but there is hope. One exercise that many have found success in losing weight with is swimming laps. However, not all swimming strokes are equal when it comes to losing belly fat.
So, what is the best swimming stroke for losing belly fat? The answer is simple: freestyle. Freestyle swimming engages more core muscles than other strokes, which can help to tone and strengthen the abdominal muscles. Additionally, freestyle is much easier for a beginner to get started with unlike the butterfly stroke. By following a freestyle swimming workout plan and incorporating tips like varying your pace and focusing on proper technique, you can maximize your belly fat loss and achieve your weight loss goals.
In this article, we’ll explore the best swimming stroke for targeting belly fat, along with tips and tricks for maximizing your workout and achieving your weight loss goals.
But that’s not all. In addition to exploring the best swimming stroke for targeting belly fat, we’ll also cover other factors for belly fat loss, such as nutrition, strength training, and stress management. By taking a holistic approach to weight loss and focusing on overall health and wellness, you can achieve your weight loss goals and feel your best.
The four swimming strokes
When it comes to swimming strokes, there are four main contenders for weight loss and toning: freestyle, breaststroke, backstroke, and butterfly. Each of these strokes has its own unique movements and muscle groups that it targets.
Freestyle
Freestyle, also known as front crawl, is the most popular swimming stroke and is often used in competitive swimming. It involves alternating arm strokes and kicking while keeping the body in a horizontal position. The continuous motion of the stroke helps to burn calories and reduce fat deposits in your abdominal area.
It is a full-body workout that strengthens the muscles of the arms, shoulders, back, and core, making it a great all-around exercise. The alternating arm strokes and kicking motion work to tone the muscles in the chest, back, and shoulders, while the core muscles are engaged to keep the body in a horizontal position.
Breaststroke
Breaststroke is a slower stroke that involves pulling the arms back while kicking the legs in a frog-like motion. It is a low-impact stroke that can be easier on the joints than other strokes.
It also primarily targets the muscles of the chest, shoulders, and inner thighs. The frog-like motion of the legs works to tone the muscles in the inner thighs, while the arm strokes work to tone the chest and shoulders.
This stroke is a good option for people who are new to swimming or who have joint pain.
Backstroke
Backstroke involves lying on the back and using alternating arm strokes and a flutter kick to move through the water. It engages the muscles of the back, shoulders, and legs, and can be a good option for people with neck or shoulder pain.
The constant motion of the arm strokes works to tone the muscles in the back and shoulders, while the flutter kick works to tone the muscles in the legs. Backstroke is a good option for people who want to work on their upper body strength and posture.
Butterfly
Lastly, butterfly is a more advanced stroke that involves a dolphin-like motion of the arms and legs. It is a high-intensity stroke that can burn a lot of calories, but it also requires a lot of strength and endurance, making it hard for beginners to perform.
It primarily targets the muscles of the chest, shoulders, and back. The dolphin-like motion of the arms and legs works to tone the muscles in the chest and shoulders, while the constant motion of the stroke works to tone the muscles in the back.
Butterfly is a good option for people who are looking for a high-intensity workout and who have a strong swimming background.
Which swimming stroke burns the most calories?
Data below taken from NutriStrategy.com. You can divide the numbers in half to get the calories burned per stroke in 30 minutes.
| Calories burned in 1 hour of swimming | ||||
| Exercise | 130 lb | 155 lb | 180 lb | 205 lb |
| Freestyle (fast) | 590 | 704 | 817 | 931 |
| Freestyle (slow) | 413 | 493 | 572 | 651 |
| Backstroke | 413 | 493 | 572 | 651 |
| Breaststroke | 590 | 704 | 817 | 931 |
| Butterfly | 649 | 774 | 899 | 1024 |
According to the data, the swim strokes that burn the most calories from greatest to least is:
- Butterfly
- Freestyle (fast)/Breaststroke
- Freestyle (slow)/Backstroke
Butterfly burns about 10% more calories than freestyle and breaststroke, whereas vigorously swimming freestyle and breaststroke burn identical amounts of calories in an hour.
Swimming backstroke is about the same as swimming freestyle slowly in terms of calories burned.
What is the best swimming stroke to lose belly fat?
When it comes to belly fat loss, if I am to consider how likely it is for someone to stick with and see results with a particular stroke, then freestyle is the best choice.
This recommendation goes against the grain, because in my research most articles recommend the butterfly stroke for weight loss. Even the data from the table above supports the idea that the butterfly stroke burns the most calories, so why do I pick freestyle over it?
Freestyle does not burn as many calories as butterfly, but it is so much more accessible and less tiring to perform than butterfly. Plus, freestyle is not that far behind the butterfly stroke in terms of calories burned per unit of time.
Another point in favor of freestyle is that it engages more core muscles than other strokes, such as the same-calorie burning breaststroke, which can help to tone and strengthen the abdominal muscles.
To be clear, core muscles are those that are located in the abdomen, back, and pelvis, and they play a key role in stabilizing the body during movement. By engaging these muscles during swimming, freestyle can help to tone and strengthen the abdominal muscles, which can lead to a flatter stomach and more defined waistline.
In addition to engaging core muscles, freestyle also allows for a higher intensity workout than other strokes. This is because it involves a continuous motion of alternating arm strokes and kicking, which can help to elevate the heart rate and burn more calories.
But the butterfly stroke burns the most calories?
Even though the butterfly stroke burns more calories than freestyle – and it can be a great option for burning belly fat – the butterfly stroke is a more advanced stroke that requires a lot of strength and endurance.
It can be difficult to maintain proper technique for an extended period of time, which can lead to a higher risk of injury. Additionally, the butterfly stroke primarily targets the muscles of the chest, shoulders, and back, rather than the core muscles that are key for toning and strengthening the abdominal muscles.
With that said, there’s no rule saying that you are only limited to using one swimming stroke. There’s nothing wrong with alternating between freestyle and butterfly. If you have joint pain, nobody is stopping you from performing the breaststroke. Use whatever stroke that can help you achieve your goal.
Plus, changing up your training regimen can break up the monotony of swimming laps and increase your motivation to consistently swim for fat loss.
Tips for maximizing your fat-burning workout
If you’re looking to maximize your freestyle swimming workout, there are a few tips you can follow to get the most out of your time in the pool regardless of which stroke you prefer. Here are some suggestions:
- Vary your pace: To increase calorie burn and challenge your body in different ways, try alternating between swimming vigorously and steady swimming. For example, swim as fast as you can for 30 seconds, then swim at a slower pace for 60 seconds, and repeat for several sets. This is also known as High Intensity Interval Training (HIIT).
- Focus on proper technique: To engage core muscles more effectively, it’s important to focus on proper technique. Keep your body in a straight line and rotate your hips and shoulders with each stroke. This will help to engage the core muscles more effectively and give you a more complete workout.
- Use equipment: To add variety to your workout and challenge your body in new ways, try using equipment like kickboards or pull buoys. Kickboards can help to strengthen the leg muscles, while pull buoys can help to strengthen the upper body and core. You can also use swim paddles to increase the water resistance around your hands.
Other factors to consider for belly fat loss
While freestyle swimming is a great way to target belly fat, there are other factors to consider when it comes to losing weight and toning the abdominal muscles. Here are some additional tips to keep in mind:
- Nutrition: Eating a healthy, balanced diet is essential for weight loss and belly fat reduction. Focus on whole, minimally processed foods like fruits, vegetables, lean proteins, whole grains, and foods that you cooked yourself. Limit your intake of added sugars, saturated fats, processed foods, and eating takeout.
- Strength training: In addition to swimming, targeted core training exercises like planks, crunches, and bicycles can help to tone and strengthen the abdominal muscles. Incorporate these exercises into your workout routine to maximize your results.
- Sleep: Getting enough sleep is essential for weight loss and overall health. Aim for 7-8 hours of sleep per night to help regulate hormones that control appetite and metabolism.
- Stress management: Chronic stress can lead to weight gain and belly fat accumulation. Try not to stress eat. Incorporating stress management techniques like meditation, yoga, or deep breathing into your routine can help to reduce stress, limit or prevent stress eating altogether, and promote weight loss.
By considering these additional factors, you can maximize your belly fat loss and achieve your weight loss goals. Remember, it’s important to take a holistic approach to weight loss and focus on overall health and wellness, rather than just targeting one specific area of the body.
Sample swimming workout to lose belly fat
Here is a sample freestyle swimming workout plan that targets belly fat and improves overall swimming technique:
Warm-up (5 minutes):
- Swim at a slow pace for 2-3 minutes to get your muscles warmed up
- Do some light stretching to loosen up your shoulders, back, and legs
Main Set (30 minutes):
- 5 x 100 freestyle swim @ 2:00 (6 beat kick, all-out effort)
- 4 x 50 freestyle swim @ 1:00 (closed-fist drill, focusing on proper hand placement and rotation)
- 3 x 150 freestyle swim @ 2:30 (alternating between 50 sprint and 100 steady swim)
- 8 x 25 freestyle swim @ :30 (sprint drill, focusing on quick turnover and high intensity)
- 2 x 200 freestyle swim @ 3:30 (pull buoy drill, focusing on upper body strength and core engagement)
Cool-down (5 minutes):
- Swim at a slow pace for 2-3 minutes to gradually lower your heart rate
- Do some light stretching to prevent muscle soreness
This workout plan incorporates a variety of freestyle drills and exercises to target belly fat and improve overall swimming technique..