flat abs. Not only is it a total body exercise that engages multiple-muscle groups at once; it's also a great calorie-burner. The good news is you don't have to get in the pool to build a stronger, flatter midsection. This workout routine focuses on core moves that emphasise the muscles in your abs, back, hips and legs to help you train like a swimmer - without getting your hair wet. The medalist swimmer's workout How it works: Do three sets of each of these moves, taking a 30-60 second break in between each set (if needed). After completing three sets of the recommended reps, move on to the next exercise. Land Swimming One of the best ways to get swimmer's abs? Mimic their movements! This vertical version of the front crawl stroke engages your obliques (the abdominal muscles along the sides of your torso), back and shoulders. Sweep your left arm down and back, as you stand up with your legs and extend your knees slightly. Circle your left arm up and all the way back to your start position, while landing back in your squat. Quickly repeat with the right arm (imagine you are in the pool and the air is actually water that you are pushing against during the entire movement). Repeat this move, alternating arms as quickly as you can, for 30 seconds. Side dive Swimmers rely on the strength of their obliques and back to help them move through the water and change direction quickly. This