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What muscles does running work? Running works the quadriceps, hamstrings, gluteals, hip flexors, abs, calves, tibialis anterior and poroneal muscles. Although the exercise does not build these muscles or make them stronger, it does make them capable of greater endurance.
Instructions. Swimming is mainly an upper body work out. It also helps to tone up those lower body muscles. The four strokes of swimming are of course Freestyle, Backstroke, Breaststroke and Butterfly. With a work out including the combination of all 4 strokes you will work out every muscle in the body.