→ Join Runner’s World+! for more core-strengthening exercises and exclusive workouts!💪 Flutter Kick Perform each exercise for 45 seconds, resting 15 seconds between exercises.Įach move is demonstrated by Jason Hardy, certified trainer, in the video above so you can master the proper form. How to Use This List: Pick 2 flutter kick variations to incorporate into your existing core workout. As you build core strength and perfect the standard flutter kick, up the challenge with a couple of Miklaus’s favorite flutter kick variations Starting with the basic flutter kick, make sure your lower back is pressed against the ground and aim to keep your legs straight and raised at a 45-degree angle (at first, you may need to lift your legs higher or bend the knees slightly). “Working all these muscles is an integral part of any cross-training plan for runners to help strengthen all the muscles needed for a powerful stride.” “Flutter kicks also work your glutes, hip flexors, and quads,” she says. But the benefits of flutter kicks go beyond the core, explains Kara Miklaus, trainer and owner of WORK in Irvine, California. Slow down the kicking movement and hold the top leg for 2 to 3 seconds before switching legs.It only takes a few seconds of flutter kicks to set your abs-especially the hard-to-target lower abdominal wall-on fire.Raise your legs higher and make the scissoring movement larger.When you’re ready to up the intensity of the basic scissor kick exercise, consider trying one of these modifications. To build strength and endurance before trying the scissor kick exercise, consider mastering a supine bicycle crunch exercise.The bicycle crunch follows a similar movement pattern as the scissor kick. Substitute a bicycle crunch for the scissor kick.As you get stronger, increase the distance between the floor and your legs. If you’re feeling your lower back arching up away from the mat while performing this exercise, start with your feet just hovering over the floor. This can help take the pressure off your lower back. If the basic scissor kick exercise is too difficult, there are simpler moves you can do that use a similar movement pattern. Scissor kicks can be part of a core workout that you do 2 to 3 days a week. Perform 2 sets of 12 to 20 repetitions.Continue the scissoring motion by slowly switching your legs up and down for the recommended amount of repetitions.This is the start of the “scissoring” motion. With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up.Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle.Maintain this position during the entire movement. Engage your core by pressing your lower back into the mat and tucking your pelvis.
You can also place your hands under your glutes below the small of your back, palms pressing into the floor. Place your arms by your sides, palms down. Lie on your back on the mat with your legs extended out in front of you.You’ll want a mat that has some thickness but is also firm. Find an exercise mat that feels comfortable.Slow down and make sure to follow the steps and maintain your form throughout all of the sets and reps. Since the focus of this move is on engaging your core, you don’t want to be in a rush to complete the reps.
Plus, proper spine alignment via a solid core is what helps your lower body perform the “scissoring” movement. That’s why you want your abs, not your lower back, doing the work.īy targeting the leg muscles via the “scissoring” move you directly recruit your core muscles. Being able to perform the scissor kick exercise successfully depends on how strictly you can keep your form.
0 kommentar(er)
