Dara Torres’ 6.5 Minutes Ab Routine for Swim Strength & Underwaters

A great, challenging, swim-boosting 6.5 minute ab routine led by Olympian, Gold-Medalist and legendary swimmer: Dara Torres.

1. Flutter Kicks:

   • Position: Lie down with hands under glutes, head up for added difficulty.

   • Execution: Lift feet about 6 inches off the floor and perform flutter kicks for set increments (starting from 15 seconds for beginners, extending to 30-45 seconds for more advanced practitioners).

2. Leg Lifts:

   • Transition: Immediately after flutter kicks without taking a break.

   • Execution: Keep feet 6 inches off the ground while doing tiny leg lifts, maintaining a crunch position.

3. Scissor Kicks:

   • Execution: Cross legs one over the other while keeping feet 6 inches off the floor. This involves alternating leg movement to a scissor-like motion.

4. Side-to-Side Sways:

   • Focus: Engages lower abs and obliques by swaying feet from side to side while maintaining the 6-inch height off the ground.

5. Circular Movements:

   • Execution: Perform circular movements with feet; one circle to the right, one to the left.

   • Alternative Variation: Circle feet inwards and then outwards to work the lower abs effectively.

6. Plank Exercises:

   • Traditional Plank: Get on elbows with a flat back and slight pelvic lift; feet should be hip-width apart.

   • Duration: Start with shorter durations and gradually increase to 2 minutes for more experienced individuals.

7. Enhanced Plank Variations:

   • Rocking: Move back and forth on toes while maintaining plank position to increase difficulty.

   • Tucks: Perform tucks while in plank for added resistance.

8. Hip Rolls on Plank:

   • Execution: Roll hips side to side while maintaining plank position to work the obliques effectively.

9. Side Plank:

   • Setup: Lift body with legs stacked or one leg over the knee for beginners.

   • Dips: Incorporate dips for added challenge, lowering hip towards ground and back up.