Aside from that, the muscle group engages to keep our legs in the air and flexes isometrically to provide torso support. Our rectus abdominis covers the stomach area and shortens the distance between the ribcage and pelvis ( 1). The primary muscle that works during the exercise is the rectus abdominis. Breathe as steadily as you can and go for as long as your abs allow you.Take another breath and begin moving your legs up and down alternatingly.
#Flutter kicks how to#
Level of Exercise: Intermediate How to do Flutter Kicks We recommend including kicks near the end of your workout, focusing on time under tension rather than a specific rep count. Similarly, kicks develop your hip flexors, the muscles that assist your abs. The objective is to lie on the floor, lift your feet a few inches off the floor, have your legs straight, and move them up and down rapidly and alternatingly.Ī notable benefit of the exercise is that your abs work extra hard to keep your legs in the air and engage even more to move them up and down. Legs must be locked, with toes pointing away from the body.Flutter kicks are a simple and dynamic exercise that burns calories, improves your cardio, and strengthens your abs. Counts three and four are repetitions of the same movements. Count two: raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the starting position. Count one: raise the left leg to a 45-degree angle, keeping the right leg stationary. Hands are under the buttocks to support the lower back. Starting position is lying flat on the back with the feet and head approximately 6 inches (15 cm) off the ground. They help to develop the hip flexors, abdominal muscles and leg muscles. The calisthenics version of the flutter kick is often used as an intensive training tool in the military. Divers in a confined environment or where silting may be a problem may use a modified flutter kick or frog kick, done entirely with bent knees, pushing water up and behind the diver to avoid stirring up sediment on the bottom. The flutter kick used with swimfins can be a powerful propulsion technique, and is used by scuba divers and freedivers underwater and at the surface, but there are other finning techniques more appropriate to some underwater environments and some types of fin.
The knees are not kept rigid when kicking but are allowed to flex slightly to allow the required "snapping" action through the end of the toes. An integral part of the kick is the flexing of the ankles it is the flexing of the ankle that allows the foot to provide thrust. The downward moving leg provides the thrust. Similarly, toes are pointed to minimize drag. The knees are slightly bent to facilitate the kicking action, but not too much in order to minimise drag created by the thighs as they move out of the shadow of the swimmer's body. They are moved up and down, one leg kicking downwards (relative to the front of the swimmer's body) as the other leg moves up. The legs are extended straight backwards in line with the body. In swimming strokes such as the front crawl or backstroke, the primary purpose of the flutter kick is not propulsion but keeping the legs up and in the shadow for the upper body and assisting body rotation for arm strokes.
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