Mermaid Fitness: Tips and Tools to Keep You Strong for Swimming in Silicone Tails
Swimming in a silicone mermaid tail isn’t just about looking magical, it’s a serious workout! These tails are heavy (some weighing 30+ lbs) and require core strength, leg power, and endurance to swim gracefully. Just like dancers train outside the studio, mermaids need to condition outside the water to perform at their best. Believe me, my first few shows when I started working at the aquarium many years ago had me questioning everything…..here I THOUGHT I WAS IN SHAPE.
Below are some of my favorite tips, tricks and pieces of fitness/swim gear to help you build strength, stamina, and flexibility for your next splash.
1. Resistance Bands & Yoga Props for Stretching
Mermaids need strong, flexible hips and ankles to mimic that smooth, flowing dolphin kick. Resistance bands are fantastic for targeted leg and core training, while yoga props (like straps and blocks) help with safe stretching. Your hip flexors are one of the most under trained muscle groups and the FIRST to start screaming at you after a long dry event. Personally, I used to love when people would suggest we should be paid less for a “dry” gig since we wouldn’t “HAVE” to swim….clearly you’ve never braced yourself, sat up straight and flopped around in a full silicone tail for hours at a time. The water is a sweet relief…believe me.
Try This: Loop a resistance band around your ankles and practice small flutter kicks to strengthen hip stabilizers and flexors, the same muscles you’ll rely on to swim gracefully in your tail.
This is the set of resistance bands I have on hand. I find the 5-15 lb one is really all I need for basic stretching and core work.
2. Finis Shooter or Trainer Monofin
Before you dive into the water with your full silicone tail, it’s smart to practice with a monofin. It’s lighter, easier to maneuver, and lets you perfect your dolphin kick technique while building endurance. The Finis Shooter or Finis Trainer are the best options, it mimics tail swimming while reducing drag, so you can focus on building strength. This is also the same monofin we use in our full silicone tails, so you can get a feel for what the tail will feel like! I also sometimes like to train with just the monofin and not the whole tail. This saves wear and tear on my tail and makes training easier overall.
3. Pull Buoy (a.k.a. The Float Between Your Legs)
Want to supercharge your core strength? Add a pull buoy to your lap swim workouts. By holding it between your thighs, your legs are locked together, forcing your upper body and core to do all the work. This is perfect for mimicking the feeling of swimming in a tail while conditioning your abs and back muscles. It takes a shocking amount of upper body strength to pull off an hour long event entertaining kids in a pool. You’d be surprised how often I’m just skulling with my arms to stay afloat vs using the tail to swim.
4. Waterproof Earbuds for Swim Workouts
Let’s be real, endurance training can sometimes feel repetitive. Plus, I’m just the kind of person that loves listening to music. That’s why waterproof earbuds are a total game-changer. Listening to your favorite playlists or a motivating podcast underwater keeps you focused, energized, and more likely to push through those extra laps and feel the mermaid magic. I’ve even used these for underwater photoshoots where I need a little extra pizazz in my step. The photographer just edited them out! A bit of a splurge, but a fun addition to your tool kit.
5. Dryland Core Workouts
Okay, not exactly “gear,” but no mermaid fitness plan is complete without core training on land. Planks, bridges, and Pilates-inspired moves build the strength you need to power through long performances in a silicone tail. Resistance bands can be used here too, double win!
The Mermaid Advantage
With the right training and gear, swimming in a silicone mermaid tail transforms from exhausting to empowering. You’ll feel stronger, more graceful, and ready to handle long performances without burning out. Plus, investing in fitness now helps prevent injuries later. (been hit with one of those wicked charlie horses..or toe cramps…you know what Im talking about??)
Every great mermaid knows: the stronger you are on land, the more magical you’ll be in the water. 🌊
