You can lose a lot more calories if you do flutter kicks in medium-high intensity. How To Do Lying Flutter Kicks . All Rights Reserved. Incline Pushup. How to: Lie on your back on a mat, and hold a single dumbbell (or medicine ball) in your hands. Do this by holding onto the pool wall or edge. This exercise targets the abdominal muscles and helps to define and slim down your waist. How to Do Flutter Kicks The Best Inner Thigh and Ab Exercise. Place your arms on your sides. This move is really great if, again, you're doing a leg workout and you want to add in some intensity into your leg workout. Lift your head, neck and shoulders slightly off the ground and engage your core muscles. Ideally, you want your face submerged in the water so that your body stays horizontal. Try to complete 2 or 3 sets of 15 to 20 repetitions or do 2 or 3, 30 second sets. If you have trouble with your legs sinking down too low, try pushing your chest slightly further down in the water. “Kick” upwards with your right leg first (or your left—it doesn’t really matter). Kristin and her husband Alex, live in Lebanon, Ohio with their 2 daughters. Follow these step by step instructions, and you’ll have mastered the flutter kick in no time: Put on your workout gear, including a good pair of sports shoes. Find related exercises and variations along with expert tips You can do them resting on your back, or, if you intend to likewise enhance your back muscle mass, you can do them lying on your belly. Happy Wellness Wednesday! You can have your head out of the water to breathe, but it may be more difficult to remain horizontal and stable in the water this way. Just prepare your mat and get started as follows. I was focussed on my swimming teacher's instruction to have pointed toes and straight legs with. If your legs are rising up too much, do the opposite, or kick at a lower strength and speed. For a modified and easier version of the flutter kicks exercise, keep your head on the mat, your arms by your sides and keep your knees slightly bent. How to do Flutter Kicks. Ideally, have your face submerged in the water so that your head is in the same line as your body. Put your head on the floor too, and relax your neck muscles; Straight legs should be raised above the floor, toes strained forward. … Typically, runners and swimmers include them in their workout regime for conditioning because it slightly mimics the motion they make when running / swimming. Do this by holding onto the pool wall or edge. The back shouldn’t be tensed and the lower back should lay on the floor. Lunge. And if you’ve been wanting to take some classes without going into debt, check out our best deals on online courses for a variety of skill sets. Try wearing swimming fins if you lack the ankle flexibility to be able to easily point your toes. Now raise your legs from the floor so that they are in a line with your body. Here’s a short video demonstrating the flutter kick: The legs are always kept parallel and move in opposite directions As one leg moves , the other one moves and vice versa. Learning to swim is best done with a swimming instructor. The exercise isn't just for ab-sculpting, despite its reputation. To learn how to combine other swim strokes with flutter kicks, scroll down! If you have access to a pool, swimming is a low-impact cardiovascular workout that will incorporate the flutter kicks you're already using to tone your abs. Flutter kicks are a great way to do it. Do not make big splashes as that will consume your energy. If you like, you can just push off from the wall and glide a few times without kicking at all to get a feel for the right streamlined position of your body through the water. Place your arms on your sides. Cardio workout Just like walking, flutter kicks works like cardio. She is a Lead SAIDO Learning Supporter and a member of the ‘Refresh Your Soul’ conference planning team at ERS. Learn how to correctly do Flutter Kicks to target Core, Lower back with easy step-by-step expert video instruction. Hollow Body Rocks. Note that this stroke is not ideal for swimming a significant distance, as you are not in a horizontal position and the arms and legs thus have to work harder to keep you afloat. https://squatwolf.com/blog/how-to-do-flutter-kicks-correctly You can hold your head out of the water so you don’t have to pause to breathe, but you may not find the right horizontal balance as you will when you submerge your face into the water and come up for breath when you need it. SETS AND REPS. You can also push off from the pool wall before flutter kicking to give yourself some momentum. 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