Kicking your legs keeps them at the surface, and therefore keeps you aligned in a horizontal position.
If you don't kick them, the legs tend to sink. Kicking helps you to keep your body aligned and in the correct position. We tend to think that our legs are for driving us forward… Yes and no, in reality their primary role is balance. Mastering your flutter kick gives you better body balance, prevents you from wasting unnecessary energy and propels you forward more quickly (even if this is not the main function of your kick). Your arm movements are engaged in both of these phases, your leg movements are engaged in the propulsion phase. You can increase the intensity by raising your legs six inches off the ground.Ĭlick here for more health and wellness stories, tips, and news.When you swim, there are two distinct phases that move you forward: traction and propulsion. Recline about 45 degrees with the support of your forearms.įrom there, keep your legs straight, and lift them off the floor.Īlternate flutter kicking while keeping your legs straight - just 2-3 inches off the floor. Sit with your legs straight out in front and hands propped behind you with your fingers pointing toward your toes. If this is uncomfortable, you can modify by placing your hands under your lower back (palms down) for added stability. Maintain relaxed shoulders if you can, and keep breathing through a stable core. Stop at a hover above the ground and keep fluttering until your set is complete. Tuck your tailbone in and brace your core, alternate kicking straight legs a few inches off the ground.ĭon't let your lower back arch off the ground, and make sure your legs stay straight. Lie flat on the ground with your arms extended by your sides. Related: You Heard It Right - This 10-Minute Resistance-Training Circuit Counts as Cardio Flutter Kick But listen to your body and do what you're comfortable with - remember to take breaks and modify when needed. She suggests trying this move 2-3 times a week as part of a 20-30 minute resistance-training routine. Yes, that's a lot to think about, but Malek's step-by-step instructions for doing flutter kicks will help simplify things a bit. Without stabilizing the low back and pelvis, lifting the legs can end up pulling the low back into extension, Malek adds.
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"Additionally, letting the legs bend while fluttering and losing full knee extension can cause a lag effect and some extra strain on the low back."
Without this, it's common to feel some popping or snapping in the hip joint or, in some cases, low back pain," she says.
"That's why it's so crucial to tuck the tailbone and stabilize the core before lifting the legs. Just keep in mind that if your lower back is arching off the ground mid-move, chances are you're lifting your legs too high - Malek says it's the most common flutter-kick mistake people make. That's right, the repetitive kicking motion counts as cardio because it can increase your heart rate. Her favorite is to incorporate them into a HIIT session for an added cardio boost. That's why Malek says flutter kicks can be included in just about any core or leg workout. Long story short, flutter kicks target your transverse abdominis, rectus abdominis, obliques, hip flexors, and glute while stabilizing your lumbar spine, Malek explains.
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