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Images of flutter kicks exercise how to#

Just like walking, the flutter kicks are cardio-like as it requires your body to constantly be in motion. This will transfer benefits to standing balance and functional mobility. This could trim your body and increase your body confidence.Ī 2022 study suggests that core stability exercises are beneficial for trunk control, core muscle strength, and balance confidence. Also, a stronger core will improve your posture and will take lots of pressure off your back which enables you to stand straight. So having a strong core is beneficial for most physical activities as it improves your balance and mobility, therefore it lessens your risk of falling. The core is used in everyday life such as sitting, bending to put your shoes on, and walking. Your core stabilizes your body, enabling you to move in any direction as well as have proper balance. Therefore, not only flutter kicks will help you lose excess fat in your legs but they will also tone your legs and increase the strength in your lower body muscles. The more you use your muscles, the more wear and tear occurs, which will ultimately lead to stronger muscle fibers. This includes the hip flexors, quadriceps, and glutes. Tones Lower BodyĪpart from targeting your abs, this exercise includes repetitive motion that engages the muscles in the legs. This classic core move will get your abs burning and it should be used if you’re looking for a sculpting six-pack or a strong core. For some, it is hard to target and lower belly fat, which is why the flutter kicks could be the right exercise for you!Īccording to Men’s Journal, flutter kicks are one of the top 25 exercises for lower abs. Whether your goal is to have a six-pack or a stronger core, flutter kicks should be included in your ab routine as they target the lower abs region and improve your core strength, making your belly look toned and sculpted.

Intermediate level: 30-60 seconds x 4 sets.

Beginner’s level: 10-30 seconds x 3 sets.

See below for a recommended working reps and sets range: Every two weeks, increase your set time by 2-10 seconds to ensure progressive overload. 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.

Images of flutter kicks exercise 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.