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Exercises like the flutter kicks work the thighs, glutes, and lower abdomen. They are without a doubt a terrific way to strengthen and stabilize the core. This workout helps shed extra fat from the belly, hips, and thighs, which are common problem areas for women. Swimmers also utilize flutter kicks to move their bodies forward.
They aid in strengthening the lower abdominal muscles, which are crucial for better posture. If you know how to do the flutter kick exercise properly, you can dramatically strengthen your lower core.
If you're new to flutter kicks or have a low fitness level, it's best to start with fewer repetitions and gradually increase the number as your fitness level improves.
They are a part of conditioning workouts for swimmers and runners. To learn the proper tips and how many kicks to perform in a day, continue reading.
What Are Flutter Kicks?
Flutter kicks are an effective way to activate your abdominal muscles, particularly the difficult lower abdominal wall. This can significantly strengthen the quads, glutes, and hip flexors.
When it comes to enhancing your lower body strength, core strength, and overall range of motion, the flutter kick exercise has a ton of advantages. You might experience less discomfort on a daily basis as a result of it stretching out your body and improving flexibility.
How to perform this exercise?
Nothing works better to burn calories and shed extra pounds than flutter kicks. It is incredibly effective at toning the lower belly region. This exercise also tones the muscles in the region, which can enhance the results of other exercises in your fitness regimen.
Here’s how to perform the flutter kick exercise:
- On the ground, lie flat on your back. If desired, place a yoga mat.
- Form a fist and maintain it between your lower back and glutes for a small rise.
- Keep your legs straight and raise them off the ground by about 5 inches.
- Straighten your legs and lift one leg higher while lowering the other.
- Perform 3 sets of 10 reps.
How Many Flutter Kicks Should You Perform in a Day?
Depending on your fitness objectives, your current level of fitness, and general physical health, you should perform a certain number of kicks each day. Exercises like flutter kicks, which target the lower abdominal muscles and hip flexors, can be a terrific addition to your exercise regimen if you're trying to build core strength and increase your fitness level.
To reiterate, if you're new to flutter kicks or have lower fitness levels, it's usually recommended that you begin with fewer repetitions and gradually increase the number as your fitness level increases. For instance, you could begin with 10 to 20 reps of this exercise and increase the number of repetitions each day to 50 to 100. As you gain strength, you can add weights or more sets to the exercise to make it harder.
Nonetheless, it's crucial to pay attention to your health and prevent overuse or harm. Flutter kicks might cause pain or discomfort, so it's crucial to stop and seek medical advice if this happens.
Finally, the number of repetitions of the exercise you should do each day will be determined by your personal fitness needs and goals. It's critical to include a variety of workouts in your routine to target different muscle groups and improve overall health and fitness.
Safety Tips
Carelessly practicing these kicks can strain your muscles. The following safety advice and procedures can help you avoid that:
- Before beginning your workout with these kicks, warm up.
- When performing this exercise, keep your spine neutral to avoid straining your back.
- Flutter kick training is generally safe throughout the first trimester. However, to be safe, before incorporating it into your pregnancy workout, speak with your doctor.
Before beginning the flutter kick workout, speak with your doctor if you have a serious medical condition.
