puts you in a position where you have to use your lower body to get it right. Not many workouts target your lower body. If you keep in medium-high intensity, shorter bursts can do a lot more than your walk or jog. If the reason for your cardio is to lose belly fat, then flutter kicks can do a lot better job. Just like walking, these are cardio-like. Losing fat and strengthening their limbs is what athletes look for when getting their fitness back. Repetitive motion works the lower legs and rightly tones them. When it comes to losing weight and sculpting your body, toning is an essential element in it. However, the difference is you are not impacting your lower legs and feet, instead using the core to make that motion. Continuous work on the area strengthens it efficiently. Sculpting all these areas can significantly improve your fitness level. Here is a chart to understand all the muscle used and worked: 11 Benefitsįlutter Kicks are one of the most potent workouts you can do. Secondary muscles worked: Oblique (side abs), hamstring, and lower back Primary muscle worked: Lower abs, hip flexors, and quads Strengthen your lower core and upper legs with flutter kicks. You can judge a suitable number of sets and reps for yourself when you start doing it regularly. The workout varies depending on your fitness level. Start your sets after 30 seconds of rest on your lower core and quads. Move your legs three times, count 1 2 3, and complete one rep.įor instance, 1 2 3 = 1 rep, 1 2 3 = 2 rep and so on. ![]() So it depends how much reps and sets you should do. They are usually done while warming up, in a circuit workout routine and even when you are bored. Adjust your hands to find a sweet spot for your comfort.Raise your head little higher above the ground.Here are some tips to improve your form and execute an effective workout session. ![]() Straining your back with improper technique is easy. For general practice, keep three movements count as one flutter or rep.While keeping your legs straight, raise a leg higher while lowering the other.Raise your legs about 5 inches off the ground and keep them straight.Make a fist and keep them in between your glutes and lower back for a slight lift.They will cause you back pain if you do them with an improper technique. Step-by-Step InstructionsĪny exercise done wrong will lead to injury. We will look at a more active and conventional way of doing them and how to do them right. However, there are other variations to Flutter Kicks as well, which we will discuss later. The usual way of doing them is by lying on your back. If you start to experience low back pain while doing it, try keeping your legs elevated higher to prevent excessive strain on your low back until your abs get stronger.A series of quick leg movements up and down. Research shows this is where your core muscles work best. This will keep a very slight arch in your low back, which is your neutral lumbar spine position. During this exercise, you shouldn’t squish the grape by forcing your back into the floor, but you also shouldn’t lose contact with the grape. Imagine there’s a grape under the small of your back. It’s very important to maintain a neutral lumbar spine during this exercise. Keep these tips in mind to safely perform the exercise and avoid risks: Maintain a neutral spine You should stop doing flutter kicks immediately if you experience any serious pain or feel dizzy. Flutter kicks may be low impact, but they’re also a dynamic move that elevates your heart rate and fires up your muscles, leaving you sweatier than you’d think.įlutter kicks are a relatively easy exercise to master, but that doesn’t mean injury isn’t possible.Īs with any new exercise, you may want to talk to your doctor to get their approval before trying it. You don’t always need to be jumping up and down in a HIIT workout to burn calories. ![]() Flutter kicks in particular are great for improving posture since they strengthen your back muscles. Improve your postureĪ stronger core leads to better posture because it plays an important role in body stabilization. ![]() This is one reason core exercises are often used when recovering from an injury. Research also suggests that strong core muscles may help protect your spine against excessive force. Training your muscles to move in the right patterns helps prevent injuries. A strong core has many benefits:īy strengthening your core - specifically your lower abs, hip flexors, and quads - with flutter kicks, you enhance the appropriate movement patterns, or motor control, of your core muscles. The biggest benefit of flutter kicks is that they strengthen your core muscles, which are basically the support system behind every physical activity you do, big or small. Sure, flutter kicks may help give you rock-hard abs, but they have benefits beyond aesthetics.
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