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#FLUTTER KICKS HOW TO#
#FLUTTER KICKS FULL#

With both legs together and straight, raise them up to where your feet are almost facing the ceiling.

Lie on your back and place your arms down by your sides.

You might need an exercise mat if you don’t want to lie on a hard surface.

#FLUTTER KICKS HOW TO#

Here’s a step-by-step on how to do the most basic version of this bodyweight exercise. However, it’s not that simple and you need to know how to do it right otherwise it’s useless and dangerous. But you’d be surprised that it involves a lot more strategy than just lying on your back and moving your legs up and down next to each other. You might be thinking that there’s nothing much to this exercise. How To Do Flutter Kicks For Core and Conditioning

#FLUTTER KICKS FULL#

It also supports the knee when in full extension. The glutes or butt muscles extend and abduct (move outward), as well as internally and externally rotate the hips.The hamstrings are responsible for knee flexion and hip extension.The quadriceps or quads for short, function to extend the knee or move your leg from bent to straight.While you won’t be building much leg muscles with the flutter kick, they’re still engaged to an extent. Walking, climbing stairs, or bending down to squat all require activation of the hip flexors. These muscles flex the hip or allow us to raise our upper leg in front of us.

The hip flexors are made up of the rectus femoris, iliopsoas, sartorius, and tensor fasciae latae muscles.

The hip flexors should only be minimally involved in this exercise otherwise, you’re doing it wrong and won’t feel it in your core where you should be feeling it.

The erector spinae muscles are responsible for trunk extension which allows us to stand up straight or bend backward.

The deep core muscles or transverse abdominis muscles compress the contents of the abdomen.

The obliques help with trunk rotation and lateral flexion.

The sick-pack muscles (rectus abdominis) are responsible for trunk flexion or the forward bending of the trunk.

The core muscles include the rectus abdominals (six-pack), the obliques (muscles on the outsides of the six-pack), deep core muscles, and even the erector spinae. Lets’ first make clear the muscles that are working to help execute the flutter kick exercise.

Perfect addition to circuit training session.

Here’s a video example of the four-count flutter kick….

How To Do Flutter Kicks For Core and Conditioning.

Repeat the scissoring motion DiGiorgio recommends going for 20–30 seconds at a time before resting.

Arteaga says to "keep your legs as straight as you can, and start crisscrossing your legs out and in."

Alternate the movement back and forth.

DiGiorgio explains that you should create an L-shape with your legs.

Begin to lower one leg as you straighten the other.

DiGiorgio says you can keep your feet pointed or flexed.

Next, lift your legs until they reach an angle of 45 degrees off the floor, about halfway between fully flat on the ground and fully up facing the sky.

Arteaga says to "engage your core by bringing the belly button into your spine."

Engage your core, ensuring your lower back is pressed into the floor.

Your hands can also be placed under the glutes for added lower-back support." DiGiorgio notes that you should "place your arms by your sides, with your palms pushing down into the floor.

Lie flat on your back on the floor or a mat, with arms at your sides.