![]() ![]() They mimic a swimming stroke, but are performed on dry land. But listen to your body and do what you're comfortable with - remember to take breaks and modify when needed. Flutter kicks are an exercise that works the muscles of your core, specifically the lower rectus abdominal muscles, plus the hip flexors. She suggests trying this move 2-3 times a week as part of a 20-30 minute resistance-training routine. Yes, that's a lot to think about, but Malek's step-by-step instructions for doing flutter kicks will help simplify things a bit. Without stabilizing the low back and pelvis, lifting the legs can end up pulling the low back into extension, Malek adds. "Additionally, letting the legs bend while fluttering and losing full knee extension can cause a lag effect and some extra strain on the low back." Without this, it's common to feel some popping or snapping in the hip joint or, in some cases, low back pain," she says. "That's why it's so crucial to tuck the tailbone and stabilize the core before lifting the legs. Just keep in mind that if your lower back is arching off the ground mid-move, chances are you're lifting your legs too high - Malek says it's the most common flutter-kick mistake people make. Browse this and over 2000 other exercises in the free Workout Trainer app for iOS and Android. That's right, the repetitive kicking motion counts as cardio because it can increase your heart rate. Learn how to do this exercise: Chest Press + Flutter Kicks. Her favorite is to incorporate them into a HIIT session for an added cardio boost. That's why Malek says flutter kicks can be included in just about any core or leg workout. The trunks flexion, also known as the crunches is a beginners exercise which compliments the flutter kicks as this targets the upper abdominals. Long story short, flutter kicks target your transverse abdominis, rectus abdominis, obliques, hip flexors, and glute while stabilizing your lumbar spine, Malek explains. "Maintaining a stable core while moving limbs is called dynamic core stability, and it's especially functional for everyday life! It also directly activates major lower extremity muscles." By doing them properly, you can work on core stabilization while working your quads and hip flexors for an added twist," Leada Malek, DPT, CSCS, says. "Flutter kicks are a great way to target the core and leg muscles. Yes, your abs are working hard, but so much more is going on that doesn't get talked about enough. ![]() The exercise isn't just for ab-sculpting, despite its reputation. Matheny offered a note of caution on speed, saying that "a faster speed is harder, but you don't want to go too slow or too fast".Flutter kicks deserve some long-overdue credit. 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. gradyreese // Getty Images Want to kick up your abs routine Flutter kicks are a great way to do it. ![]() "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 do flutter kicks, Sklar recommended laying down on your back on a comfortable, flat surface, like a yoga mat. ![]()
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