Core Muscles Strengthening Workouts for SCUBA Diver

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Last updated on July 30, 2023

As SCUBA diver, we know the significance of maintaining good body posture underwater. Achieving that streamlines and graceful form not only enhances our diving experience but also conserves energy and protect marine environment. In this blog we'll explore 3 effective exercises that can help you develop a strong body posture underwater. Incorporate these exercieses into your fitness routing, and you'll feel the difference in your lower back and hips, allowing you to glide effortlessly through the underwater world.

Plank Hold: The Foundation of Stability

The plank hold is a versatile exercise that targets multiple muscle groups, making it a valuable tool for improving your body posture underwater. To perfrom a plank;

  1. Start by lying face down, supporting your body with your forearms and toes.
  2. Keep your body straight, engaging your core, glutes, and leg muscles.
  3. Hold this position for as long as you can (beginner target for 30 seconds, intermediate target for 1 miutes, advanced target for more thatn 2 minutes)
  4. Focuse on maintaining a neutral spine and avoiding any sagging or arching.

The plan builds core strength, stability, and the ability to control your body position - all essential elements for achieving a balanced trim while diving.

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Superman Hold: Strengtening Your Back

The Superman Hold targets your lower back, a crucial area for maintaining proper body posture underwater. To do this exercise;

  1. Lie face down with your arms extended in front of you and your legs straight.
  2. Simulataneously lift your arms, chest, and legs off the ground, engaging your lower back and glutes.
  3. Hold this position for 10 seconds, then lower back down.
  4. Repeat for several reps, focusing on feeling the tension in your lower back.

This exercise strengthens your back muscles, helping you maintain a flat and stable body postion while diving.

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Hollow Hold: Engaging your Core

The Hollow Hold is a powerful core exercise that mimics the body position needed for streamlined diving. To perform the Hollow Hold;

  1. Lie on your back with your arms extended overhead and your legs straight.
  2. Lift your arms, shoulders, and legs off the round, creating a "hollow" shape with your body.
  3. Keep your lower back pressed into the floor, engaging your core throughout the exercise.
  4. Hold this position for 1 minute or more, aiming for a strong and stable posture.

The Hollow Hold builds core strength and endurance, essential for controlling your body posture and movement underwater.

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Achieving a good body posture underwater is key to becoming a more elegant and efficient SCUBA diver. By incorporating exercises like Plank Hold, Superman Hold, and Hollow Hold into your fitness routine, you can strengthen the muscles necessary for maintaining propoer trim and buoyancy. These exercises will help you feel the tension in your lower back and hips, allowing you to;

  •  Glide effortlessly through the water
  • Conserve energy
  • And enjoy the wonders of the underwater world.

These exercises is the core strength that will benefit your propulsion technique on;

  • Frog kick
  • Back kick
  • Helicopter kick
  • Flutter kick

Remember to combine these exercises with a balanced training regime and proper SCUBA diving techniques to unlock your full potential as  an underwater explorere.

Happy Diving!


About the author

Meet Faza, a dedicated Technical Scuba Diving Instructor affiliated with Technical Diving International (TDI). With an unwavering passion for scuba diving, Faza's mission is to empower divers to become safe, confident, and skilled underwater explorers, with a strong focus on mastering buoyancy, finning techniques, and trim.

As a seasoned technical SCUBA instructor, Faza goes beyond traditional teaching methods, immersing students in real diving scenarios and WHAT-IF situations. This hands-on approach ensures that each student gains practical experience and the ability to handle various underwater challenges with ease.

Faza's impressive certifications allow for thrilling deep dives, reaching depths to 55 meters with staged decompression procedures. Utilizing a 100% mix of Nitrox for deco gas, Faza prioritizes safety and efficiency during decompression dives.

Embracing Technical Sidemount as his favorite configuration, Faza understands the importance of personalized equipment setups to optimize diving performance and comfort.

With Faza's guidance, divers can expect a transformative learning journey, acquiring essential skills, enhancing their diving techniques, and gaining a profound appreciation for the aquatic world. Whether you're a novice diver seeking to begin your underwater adventure or an experienced diver aiming to expand your horizons, Faza is the dedicated instructor you can trust.

Join Faza on your next scuba diving adventure, and experience the thrill of diving with a masterful blend of expertise, safety, and passion. Happy diving!