The Benefits of Swimming in Reducing Belly Fat

Many people struggle with excess belly fat, which can be difficult to get rid of even with diet and exercise. Luckily, swimming is an excellent way to target this stubborn area and slim down your tummy. Here are some of the ways that swimming can help you shed belly fat. Here are some of the key advantages:

  1. Full-Body Workout: Swimming engages various muscle groups in the body, including the core muscles. The continuous movements and resistance of the water provide a comprehensive workout that helps tone and strengthen the abdominal muscles, leading to a reduction in belly fat.
  2. Calorie Burning: Swimming is a calorie-burning exercise that can help create a calorie deficit, necessary for fat loss. The water resistance increases the intensity of the workout, resulting in higher energy expenditure and increased fat burning.
  3. Cardiovascular Fitness: Swimming is an excellent cardiovascular exercise that improves heart health and lung capacity. Regular swimming sessions elevate the heart rate, leading to improved cardiovascular fitness and increased calorie burn, including burning belly fat.
  4. Improved Metabolism: Swimming can boost the metabolism, both during and after the exercise. High-intensity swimming workouts stimulate the metabolism, leading to increased calorie burn even after you’ve finished swimming.
  5. Stress Reduction: Swimming has a calming and stress-reducing effect on the body and mind. Reduced stress levels can help prevent the accumulation of belly fat, as stress is often associated with increased abdominal fat storage.
  6. Core Activation and Posture Improvement: Swimming requires continual engagement of the core muscles to maintain proper body position and stability in the water. This constant activation strengthens and tones the abdominal muscles, improving posture and contributing to a flatter stomach.
  7. Overall Weight Loss: Swimming, when combined with a balanced diet and strength training, can contribute to overall weight loss. By promoting fat loss throughout the body, including the belly area, swimming can help reduce body fat percentage.

To maximize the benefits of swimming for reducing belly fat, aim for regular swimming sessions, gradually increase the intensity of your workouts, and maintain a balanced and nutritious diet.

Burns Calories

Swimming is a great cardiovascular exercise that works your entire body. According to the American Council on Exercise, a 155-pound person can burn around 400-500 calories per hour while swimming laps. This means that swimming can significantly contribute to your overall calorie burn, which is necessary for weight loss.

Builds Muscle

Swimming is a resistance exercise, which means that it helps build muscle. The water provides natural resistance, which makes every movement more challenging. In particular, swimming works your core muscles, including your abdominal muscles, which can help you create a more toned and defined midsection.

Low-Impact Exercise

Swimming is a low-impact exercise that is easy on your joints. This makes it an excellent option for people who may struggle with high-impact activities like running or jumping. Additionally, because swimming is low-impact, it can be a great way to reduce stress on your body and prevent injury.

Swimming – ideal for weight loss!

According to the USA Fitness Association (USWFA), the pool provides more health benefits than many sports. Half an hour of swimming uses more fat than the same effort on land. Why is this the case?
Swimming in the pool is the ideal exercise for people who sit for hours in front of a computer and a relief for their anguished motionless, aching backs.

Moving in the water requires more energy and stronger muscles, and this increases the body’s metabolism. After about 20 minutes of training, the body begins to draw the energy it needs from stored fat. This is how you lose kilos!

What’s more, swimming improves blood circulation and helps get rid of subcutaneous fatty tissue, which is responsible for cellulite. After a few weeks of regular pool exercise, you can be sure that the unsightly dimples on your thighs and buttocks will disappear, your skin will be smoother and firmer.

How many calories will you lose by swimming?

The amount of fat lost while swimming depends on the distance swum, the total training time (training volume) and the number of breaks, the intensity of the swim, the style (the most effective is the kraul), the body weight and even the water temperature (the colder it is, the more calories are lost).

  • 1 hour of intensive kayaking at 60 kg has an energy expenditure of approx. 600 kcal
  • 1 hour of recreational swimming at 60 kg has an energy expenditure of approx. 360 kcal
  • 1 hour of backstroke swimming at 60 kg is about 290 kcal less
  • 1 hour of aerobic exercise in water results in a loss of 400-700 kcal

And how many calories can you burn in 10 minutes of swimming?

  • 10 minutes in butterfly – 150 kcal
  • 10 minutes in kayak – 100 kcal
  • 10 minutes in backstroke – 80 kcal
  • 10 minutes in an angler dive – 60 kcal

Swimming vs. Other Exercises

There is no one-size-fits-all approach to weight loss, and different exercises work for different people. However, swimming may have an advantage over other exercises when it comes to reducing belly fat. This is because swimming works your entire body, including your core muscles, whereas other exercises like cycling or running may not target this area as effectively.

How Often Should You Swim?

To see results from swimming, you should aim to swim regularly. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week, which can be broken down into 30 minutes per day, five days per week. However, if you are new to swimming or have existing health conditions, you should speak with your doctor before starting a new exercise routine.


Swimming is an excellent way to reduce belly fat and create a more toned and defined midsection. By burning calories, building muscle, and targeting your core muscles, swimming can help you reach your weight loss goals. Additionally, because swimming is a low-impact exercise, it is easy on your joints and can help reduce stress on your body. So hit the pool and start swimming your way to a slimmer tummy!


    • American Council on Exercise. “Calories Burned During Exercise.” (


    • American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids.” (