#FLUTTER KICKS MUSCLES WORKED FULL#

As you become more comfortable with the moves and build up your core muscles, you can gradually increase the time of each set. If you're new to flutter kicks, Sklar suggested aiming for 'manageable and sustainable sets and reps'.įor example, try doing 10 seconds on, followed by a 30-second rest. 'Focus on correct technique with extra attention paid to the position of your lower back'. 'You can mix up the speed of your repetitions, but I'd advise slow and steady early on', he said. Still, he said, 'go at a pace that feels moderate for you-not too fast or too slow'. 'Speed doesn't matter too much … The main focus is the time you're doing it'. 'More experienced exercisers should aim to keep their heels a few inches off the floor', he said.Īs for how fast you should go, Matheny said it's ultimately up to you. If you're a beginner, Sklar said you can do these with your heels tapping the floor. 'Your legs should be as stiff as a board', Matheny said. (Some people prefer to have their hands and forearms under their bum for this, while others will keep their arms at their sides.) Then, keeping your legs straight, scissor your legs up and down about six to eight inches apart while pressing your lower back into the floor. To keep your pelvic region from sliding down, you’ll need to brace your deep abdominal muscles more forcefully.To do flutter kicks, Sklar recommended laying down on your back on a comfortable, flat surface, like a yoga mat.

With more gravity applied to your legs, they feel heavier. Perform the flutter kick laying on the bench at a negative angle. Use the original starting position, with your hands underneath your lower back for some additional support. Weighted Feet Flutter KicksĪdd a weight between your ankles to make the move more challenging, using your adductor (inner thigh) muscles to move it in a circular motion.

Start small, and progressively add weight as you become stronger. Hold a medicine ball or light dumbbell in outstretched hands above your chest, and perform the hollow-hold flutter kick. You may need to keep your feet slightly higher off the ground the protect your lower back. Your abs will have to work much harder to keep your torso erect, and your deep core and middle back muscles have to squeeze even tighter to keep your spine rigid. Keep your arms off the ground and stretched in front of you. This version elicits the same effect as the elevated torso, but with an extra twist. Pull your legs into the elevated position and begin the move. Focus on keeping your torso long, without rounding forward at your chest or shoulders, and keeping your upper back flat. Elevated Torso Flutter Kicksīefore beginning, place your hands on the floor behind you to prop your torso up at about a 45-degree angle from the floor. Begin your flutter kick, which is similar to a soccer kick. Slide your shoulder blades down your back, engage your abdominal muscles and lift your hips to the water line. Once you have the basic move down, you can move on to flutter kick progressions. To do the flutter kick start by laying the kick board flat on the water in front of you and place both hands at the top of the board. This will prevent your hip flexors from stretching so far, and thus put less strain on your back.

If back pain persists, perform the move with your legs higher off the ground (think 10 to 12 inches and with a smaller range of motion).

Focus on pushing your lower back toward the floor-this will rotate your hips and align the lower vertebrae more vertically. Muscles Targeted: Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular.

Pull your belly button tight to your spine and draw your abs in.

Using a moderate cadence, alternate your feet up and down in this position, all while keeping the strong brace in your abs.įollow these tips to keep your lower back safe: Lift one leg about 3 to 4 inches higher than the other, and then trade places. Next, begin slowly lowering your legs toward the floor.įrom this position, focus on keeping your knees totally extended by flexing your quads. Crunch your head and shoulders off the ground to engage your abdominals. Next, elevate your legs to a vertical position over your hips (90 degrees).

#FLUTTER KICKS MUSCLES WORKED FULL#

View full post on Instagram Basic Flutter Kicksīegin on the floor with your hands underneath the small of your back to provide some additional support.

Flutter kicks muscles worked