Place both hands palms down on either side of hips for support. Lie faceup with legs straight and feet flexed. Continue to switch and cross legs in a scissor motion. Draw legs apart and switch them, crossing right leg over left. Draw both legs in toward midline, crossing left leg over right. Drawing belly button toward spine, use your abdominals to lift your left leg 45 degrees off the floor and right leg 6 inches from floor. Drawing belly button toward spine, use your abdominals to lift legs about 45 degrees off the floor and flutter them-lift left leg, then right, then left, and repeat. → 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. It only takes a few seconds of flutter kicks to set your abs-especially the hard-to-target lower abdominal wall-on fire.
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