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. 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 coach drilled it until his voice went hoarse. The first time I ever did a flutter kick was in tackle football practice as a kid. See more videos about Flutter Kicks for Women, Abdominal Flutter Kicks, What Are Flutter Kicks, Overhead Flutter Kicks, How to Flutter Kicks, 100 Flutter Kicks. You should stop doing flutter kicks immediately if you experience any serious pain or feel dizzy. Discover videos related to Flutter Kicks on TikTok. 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. To keep your pelvic region from sliding down, you’ll need to brace your deep abdominal muscles more forcefully.Sure, flutter kicks may help give you rock-hard abs, but they have benefits beyond aesthetics. 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). 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.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |