The psoas muscle, which is one of the hip flexors, pulls on the spine, therefore, causing some real discomfort. However, from the example shown, this creates a big arch in the lower back.Īs a result, the hip flexors are the dominant mover as opposed to the core muscles which is not a good thing. The way that many people perform flutter kicks is a recipe for lower back pain.Īs explained in the video above, they’ll lie on their back, hold their legs up a few inches from the ground and begin to flutter away. You can use a mirror to make sure your form is correct if you have one.Īlso, you can lift your head to engage the upper abdominals but again, don’t compromise your technique. Just make sure your back is completely straight. This can work too as long as you feel it in the abs and not in the hip flexors and lower back. Your back should always remain flat on the floor.Īlternatively, some people might place their hands or fists under their butt or lower back to prevent the arching.
Lie on your back and place your arms down by your sides.You might need an exercise mat if you don’t want to lie on a hard surface.
#FLUTTER KICKS EXERCISE HOW TO#
Here’s a step-by-step on how to do the most basic version of this bodyweight exercise. However, it’s not that simple and you need to know how to do it right otherwise it’s useless and dangerous. But you’d be surprised that it involves a lot more strategy than just lying on your back and moving your legs up and down next to each other. You might be thinking that there’s nothing much to this exercise. How To Do Flutter Kicks For Core and Conditioning
#FLUTTER KICKS EXERCISE FULL#
It also supports the knee when in full extension. The glutes or butt muscles extend and abduct (move outward), as well as internally and externally rotate the hips.The hamstrings are responsible for knee flexion and hip extension.The quadriceps or quads for short, function to extend the knee or move your leg from bent to straight.While you won’t be building much leg muscles with the flutter kick, they’re still engaged to an extent. Walking, climbing stairs, or bending down to squat all require activation of the hip flexors. These muscles flex the hip or allow us to raise our upper leg in front of us. The hip flexors are made up of the rectus femoris, iliopsoas, sartorius, and tensor fasciae latae muscles. The hip flexors should only be minimally involved in this exercise otherwise, you’re doing it wrong and won’t feel it in your core where you should be feeling it. The erector spinae muscles are responsible for trunk extension which allows us to stand up straight or bend backward.The deep core muscles or transverse abdominis muscles compress the contents of the abdomen.The obliques help with trunk rotation and lateral flexion.
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