Practice this exercise for 10-30 seconds for 3-4 sets and train this at least three times per week to see results in your core and physical appearance. The closer your legs are to the ground, the harder this exercise will be as your core will be under a lot more tension. Tipsįor those who are at a beginner’s level, it is highly recommended that you do flutter kicks with feet further away from the ground as there will be less tension on your core which makes this easier to perform. Make sure that the movement is even and resist the urge to drop your legs down.įor a general rule of practice, each time you flutter one leg up and down, this counts as one rep. You can visualize yourself doing the flutter kicks in the swimming pool. While keeping your legs straight, raise one leg higher while lowering the other and switch to perform a “flutter” motion with your legs. Squeeze the core tight and make sure that your legs are straight. Lift your upper torso and shoulders off the ground to engage your upper abdominals. Raise your legs up so they’re hovering approximately 3-6 inches off the ground.
Your head will be slightly lifted off the ground to keep the spine in a neutral position. This will also give you cushioning and greater stability. Lie down on your back with your feet together and palms down underneath your butt to lift your hips up and keep your lower back flat on the floor. All of these muscles must be engaged to ensure that this movement is executed correctly. The secondary muscles worked are the oblique, hamstrings, and lower back. The primary muscles that the flutter kicks targets are the lower rectus abdominis, hip flexors, and the quadriceps.
FLUTTER KICKS FOR SWIMMING HOW TO
Read on to find out how to properly do flutter kicks, plus its benefits and variations. The flutter kick is essential for anyone seeking to develop a solid core and a sculpting six-pack, the movement mimics the movement path of “flutter” which is similar to swimming that works the muscles needed to propel yourself through the water with your legs. Flutter kicks is an awesome exercise that targets the core, especially your lower abs.
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