This way as you get stronger, you can add more and more weight. You can get many different kinds that give you the ability to add weight incrementally by 1-2lbs. If using your own body weight is to easy, feel free to add ankle weights. As stated before, it recruits more muscle fibers in your lower abs which tears the tissue more effectively. This exercise works so well because your legs are fluttering up and down.
Target Repetitions for Muscle Tone/Endurance: Shoot for full fatigue with this exercise. With your legs straight, begin to alternate lifting one leg higher and then lowering it again. Lift your legs up until your feet are about 3-4 inches off the ground. Performed slowly it is great as a warm-up exercise and performed flat-out it can push your legs and abs to a. Place your hands underneath your buttocks to support your low back. Flutter Kicks are the perfect leg/abs exercise. Since you are creating a dynamic movement in your lower ab region more of the muscle fibers are recruited to complete the movement. If you start to experience low back pain while doing it, try keeping your legs elevated higher to prevent excessive strain on your low back until your abs get stronger.Flutter kicks are well documented to strengthen the lower abs very effectively. Research shows this is where your core muscles work best. This will keep a very slight arch in your low back, which is your neutral lumbar spine position. During this exercise, you shouldn’t squish the grape by forcing your back into the floor, but you also shouldn’t lose contact with the grape. Imagine there’s a grape under the small of your back. It’s very important to maintain a neutral lumbar spine during this exercise. Keep these tips in mind to safely perform the exercise and avoid risks: Maintain a neutral spine You should stop doing flutter kicks immediately if you experience any serious pain or feel dizzy. Flutter kicks may be low impact, but they’re also a dynamic move that elevates your heart rate and fires up your muscles, leaving you sweatier than you’d think.įlutter kicks are a relatively easy exercise to master, but that doesn’t mean injury isn’t possible.Īs with any new exercise, you may want to talk to your doctor to get their approval before trying it. You don’t always need to be jumping up and down in a HIIT workout to burn calories. Lying Scissors Sports Exercise for Woman Lower Abs and Core Training. Flutter kicks in particular are great for improving posture since they strengthen your back muscles. Girl Doing Flutter Kicks Exercise Fitness Home Workout Guidance Illustration. Improve your postureĪ stronger core leads to better posture because it plays an important role in body stabilization. This is one reason core exercises are often used when recovering from an injury. Research also suggests that strong core muscles may help protect your spine against excessive force. Relax back to medium pace kicks and repeat for a total of 10 cycles. This should lift your upper torso out of the water slightly. Start with medium pace flutter kicks for 30 seconds, interrupted by short 10 second blasts of vigorous kicking.
Training your muscles to move in the right patterns helps prevent injuries. Your flutter kicks will keep your head above water while your abs work to stabilize your body position. A strong core has many benefits:īy strengthening your core - specifically your lower abs, hip flexors, and quads - with flutter kicks, you enhance the appropriate movement patterns, or motor control, of your core muscles. The biggest benefit of flutter kicks is that they strengthen your core muscles, which are basically the support system behind every physical activity you do, big or small. Sure, flutter kicks may help give you rock-hard abs, but they have benefits beyond aesthetics.
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