While we’re all running out of things to eat, watch, and do at the moment, it got me thinking: what’s something we can all work on right now? Something that doesn’t require the aid of any equipment, isn’t a squat with 4 different variations on moves and thingamabobs, and is also stress relieving? BREATHING! I know, I know, you all already know how to breathe, I’m quite impressed. But what about controlling your diaphragm? And focusing on core stability? Nothing? Okay, let’s get started then.
Your diaphragm is the muscle that sits right below your lungs and is attached to your lower ribs (take a look at the diagram to the right to better see this muscle’s placement). Your diaphragm doesn’t just help you breathe, but it also helps you with proper core stability in and out of the water. The reason for exercising this muscle is exactly the same as the reasoning behind exercising any muscle: to get stronger. A weak diaphragm = weak core stability, which can lead to improper posture, sinking hips/legs, inability to balance properly, and poor streamline while you’re swimming.
To work on strengthening your diaphragm you’ll need to grab your trusty sandbag. You know, the thing we all have lying around our homes because we use it so often…Wait, you don’t have a sandbag? I’m shocked (…not). In this case simply use a backpack and fill it up with about 10-15 pounds worth of stuff - start lighter! - and you’re all set. This is what we’re going to use as the weight for this exercise.
Once you have your weight, you’re going to lie down - on a firm/flat surface - flat on your back. Take your weight and place it on your lower ribs. Next you want to inhale and exhale as you normally would, but making sure your lower back and your stomach are filling with air. You know that feeling you get after 3 too many slices of pizza, where your lower belly feels like a balloon? That’s what we’re looking for here. Take these inhales and exhales slow so you can pay attention to the weight moving up and down with your breath. REMEMBER, you’re not trying to push your stomach out, merely to feel your diaphragm filling and deflating with each inhale and exhale.
Take a look at our Sandbag The Diaphragm video to see this exercise in action and make sure you have the weight placement correct. Have fun breathing!
