On an inhale, raise your tailbone and head to the ceiling, arching your back. For example, you can do the cat-cow flow for a good stretch of your core and back. Many good static stretches for your core come from yoga.Stretches are a good way to cool down as well as loosen up the muscles you just worked. The cool-down portion of your exercise routine gives your heart rate and core body temperature a chance to return to normal.
You can start with one set, and add more sets as your fitness improves.
When your legs are straight up so that your body is in an "L" shape with your legs perpendicular to the floor, reverse the movement to kick back down.If it helps, you can imagine that you're walking up a wall or an incline. As you kick, slowly move your legs up higher off the ground. Kick your legs up and down, keeping them straight and the movement even.Try fixing your eyes on the spot where the wall and ceiling meet this can help you position your head correctly. Make sure you're not crunching your neck - keep it long and soft, an extension of your spine. Lift your legs so they're hovering just a few inches off the ground, and lift your shoulders and upper torso off the ground to engage your upper abdominals.Lower your arms to your sides and place your hands, palm-down, under your rear end for cushioning and greater stability.Start the exercise by lying on your back on the floor with your legs straight. After your warm up, start your exercise routine off with basic flutter kicks. To keep your pelvic region from sliding down, you’ll need to brace your deep abdominal muscles more forcefully.Start with flutter kicks. With more gravity applied to your legs, they feel heavier. Perform the flutter kick laying on the bench at a negative angle. Use the original starting position, with your hands underneath your lower back for some additional support. Weighted Feet Flutter KicksĪdd a weight between your ankles to make the move more challenging, using your adductor (inner thigh) muscles to move it in a circular motion. Start small, and progressively add weight as you become stronger. Hold a medicine ball or light dumbbell in outstretched hands above your chest, and perform the hollow-hold flutter kick. You may need to keep your feet slightly higher off the ground the protect your lower back. Your abs will have to work much harder to keep your torso erect, and your deep core and middle back muscles have to squeeze even tighter to keep your spine rigid. Keep your arms off the ground and stretched in front of you. This version elicits the same effect as the elevated torso, but with an extra twist. Pull your legs into the elevated position and begin the move. Focus on keeping your torso long, without rounding forward at your chest or shoulders, and keeping your upper back flat. Elevated Torso Flutter Kicksīefore beginning, place your hands on the floor behind you to prop your torso up at about a 45-degree angle from the floor. Once you have the basic move down, you can move on to flutter kick progressions. This will prevent your hip flexors from stretching so far, and thus put less strain on your back. If back pain persists, perform the move with your legs higher off the ground (think 10 to 12 inches and with a smaller range of motion).Focus on pushing your lower back toward the floor-this will rotate your hips and align the lower vertebrae more vertically.
Pull your belly button tight to your spine and draw your abs in.Using a moderate cadence, alternate your feet up and down in this position, all while keeping the strong brace in your abs.įollow these tips to keep your lower back safe: Lift one leg about 3 to 4 inches higher than the other, and then trade places. Next, begin slowly lowering your legs toward the floor.įrom this position, focus on keeping your knees totally extended by flexing your quads. Crunch your head and shoulders off the ground to engage your abdominals. Next, elevate your legs to a vertical position over your hips (90 degrees).
#IMAGES OF FLUTTER KICKS EXERCISE FULL#
View full post on Instagram Basic Flutter Kicksīegin on the floor with your hands underneath the small of your back to provide some additional support.
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