The wider your legs are, the more you will feel it in your abdominal muscles. To make the move more challenging, try extending your legs wider with each cross. The wider you bring out your legs with each cross, the more you will start to feel the exercise in your ab muscles. For more of a challenge, lift your head and neck off the floor.Criss-cross your legs over one another, alternating which leg is on top, and keeping your legs off the ground the entire time.Keep your lower back on the ground as you lift both of your legs up, slightly past hip height, keeping your core engaged the entire time.Each move is explained in detail below so you can master the proper form. Perform each exercise for up to 45 seconds, and take a rest of 15 seconds between the exercises. We recommend choosing two or three of these flutter kick variations to add into your existing core workout. Repeat this motion for up to 30 seconds.For more of a challenge, try lifting your head and neck off the floor.Hold for a few seconds, then switch the position of your legs as you make a flutter kick motion.Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.Place both your hands underneath your buttocks.
#ANOTHER NAME FOR FLUTTER KICKS EXERCISE IN JEFIT HOW TO#
Keep your legs straight and raised at a 45-degree angle (as you get started, you may need to lift your legs higher or bend your knees slightly).įollow the step-by-step instructions below to learn how to do flutter kicks: Generally for this exercise, you want to make sure your lower back is pressed against the ground. All you need to get started is an exercise mat and a little bit of time. The traditional flutter kick is a very easy exercise to learn. As you start to build up your basic core strength and perfect the standard flutter kick, you can move on to some flutter kick variations to increase your level of exertion.
Working all these muscles can be an important part of any cross-training plan for runners to help strengthen all the muscles they need to develop a powerful stride.įor beginners, we suggest you start with the traditional flutter kick, as explained in the next section. Flutter kicks also work your glutes, hip flexors, and quads. The benefits of flutter kicks go beyond simply training the core. You can incorporate crunches into some flutter kick movements, as we will explain below. The main jobs for your core should be antiextension and antiflexion, which is why a lot of people train their abs mostly by doing sit-ups or crunches.Ĭrunches are indeed good exercises to do, but it can be a little boring to just do dozens of reps of those as standard movements every time you want to work your abs. Because your torso is elongated, the tension in your deep inner-core muscles will be very intense. Your core has been considered by some to be the underlying basis for all of your weightlifting strength.įor all types of ab exercises, your core must be able to keep your spine straight. Your abdominals, obliques, and deep core muscles like the transverse abdominis are very important when it comes to ab exercises. The flutter kick movement can help you experience less pain on a daily basis because it stretches out your body and improves your flexibility. It only takes a few seconds of flutter kicks to get your abs working and firing, especially the hard-to-target lower abdominal wall.įlutter kicks offer so many benefits when it comes to improving your core strength, improving your lower body strength, and increasing your overall range of motion. They can really strengthen the glutes, hip flexors, and quads. More than just an ab exercise, flutter kicks are ideal for training the stability and strength of your core muscles. You can do these kicks while you are lying on your back, or you can do them lying on your stomach if you want to also strengthen your back muscles. They look something like a swimming stroke, but they are performed on dry land. Flutter kicks can really work the muscles of your core, such as the lower rectus abdominal muscles, as well as your hip flexors.
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