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Swimming is already a full body workout that uses almost every muscle group, including the three muscles that make up the butt: the gluteus maximus, medius and minimus. Movement through water, whether swimming, kicking, jogging or treading, presents your muscles with resistance, which helps to strengthen them. You can recreate a lot of cable resistance exercises in the pool because of the way the water resists you. If you plan to use swimming exercises to firm and shape your booty, target the butt muscles using a variety of swimming strokes, drills and other in-water workouts. Most people tend to underestimate the importance of warming up before exercising. Although it is tempting to jump right into the pool and just start swimming, there are many reasons to spend time warming up before you take the plunge. We explain the importance of a dynamic warm up here and provide the best warm up exercises for swimmers.

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