Why does my butt float when I first start swimming

It is normal for the buttocks to float when learning to swim, mainly due to uneven distribution of body center of gravity and insufficient core strength. When swimming, the body needs to maintain a horizontal posture. Beginners often have their legs sinking and hips floating up, which can be improved by adjusting posture and strengthening core training. The distribution of human buoyancy during swimming is closely related to muscle control. Beginners often have upper body tension leading to excessive force on the shoulders and neck, while lower body relaxation causes the legs to naturally sink, and the hips as a connecting point will rise due to the reaction force. This phenomenon is particularly evident among beginner breaststroke swimmers, as breaststroke leg movements require a larger range of underwater exercise. The center of buoyancy of the body is located near the lungs, and when the legs cannot remain level, the buttocks will lift upwards due to the lever principle. In some special cases, excessive upward movement of the buttocks may be related to posture problems such as lumbar lordosis. Long term desk workers are prone to pelvic tilt posture during swimming due to hip flexor muscle tension, which exacerbates the upward movement of the buttocks. The fear of water can also lead to muscle stiffness and disrupt the streamlined body. This type of situation requires first conducting core stability training on land, and then gradually transitioning to underwater exercises.

It is recommended to start with basic core training such as land plank support and gradually combine it with floating exercises in water. You can first use a floating board to assist in maintaining body balance, focusing on feeling the control of hip force. When swimming, pay attention to abdominal pressure and maintain a 45 degree downward gaze to help adjust the body's horizontal line. Engaging in targeted exercises three to four times a week, usually for two to three months, can significantly improve the phenomenon of hip uplift. In terms of diet, it is advisable to increase the intake of high-quality protein appropriately to help improve muscle strength, but it is necessary to avoid eating a large amount immediately after training.