Flutter kicks exercise
You can add in a core activity if you prefer or repeat three times with the cardio/leg exercises to equal 30 minutes.Ĭardio of choice 5 minutes (pick hills, high-level bike resistance, swimming with fins = leg day) Some ideas for cardio can include bike, elliptical, rowing machine, swimming, running fast, jogging slow, doing sprint intervals, shuttle runs, Tabata intervals on cardio machines, or resistance-level pyramids, making each minute harder than the previous minute by increasing resistance levels 1-2 each minute.ĥ minutes cardio, 5 minutes lower body: The same structure of the workout above, but you only do leg exercises. See how many reps you can in the time allotted.įive minutes of cardio options are also yours to decide as a mix of several options, or just pick the only one you have (walk/run). *Optional challenge: pick on exercise and do it for five minutes with minimal stops to rest. * Core: sit-ups, flutter kicks, plank poses, rollouts, knee-ups, crunches, leg levers, farmer walks * Pull: pull-ups, pull-downs, rows, biceps curls Hold this position for 30 seconds, and remember not to arch your back! If you feel your back arching, raise your legs back up slightly toward the ceiling until you find the angle at which you can hold for 30 seconds while keeping your back on the mat.* Push: push-ups, dips, military press, bench press, burpees, lateral raises, triceps, etc. Slowly lower them in a controlled manner squeezing your core until your feet are hovering about six inches above the mat. Begin in the same starting position as the scissor kick, with your legs straight up toward the ceiling. Leg raises are similar to scissor kicks, however, keeping your legs together instead of moving them individually makes it easier to lower and raise them. These four moves will help strengthen the muscles that will support you when performing scissor kicks. Repeat for about 15 repetitions, and make sure not to speed up as you go.Ĥ exercises that will help you perform scissor kicks better.Continue to alternate, moving your legs in a flutter motion. Lift one leg up as your lower the other to the floor.Squeeze your core and lower both of your legs 6-12 inches down to about a 45-degree angle.You can also place your hands under your butt for increased stabilization. Let your arms rest down at your sides.Lie on your back with your legs straight up toward the ceiling.Flutter your legs up and down slowly, keeping the distance small. Use your abs to slowly lower your legs only slightly lower than a 90-degree angle. If you’re looking for a modification, I recommend starting with your legs straight up towards the ceiling. So to decrease the difficulty of the move, keep them closer to the 90-degree angle we start in (instead of moving them closer to the floor) and move your legs a shorter distance up and down. What makes the scissor kick difficult is the amount of leg movement and the angle of the legs.
#Flutter kicks exercise full#
Modified scissor kicks are actually not much different from the full exercise, making the transition from one to the other pretty simple.
The movement should be slow and controlled focus on the core, not quickening the pace of the legs.