It increases our ability to do daily physical activities such as walking, reaching for things, bending among others. It helps to strengthen and further define the abdominal muscles. It helps to increase the balance and stability of the body. It can help in improving the body's posture. If you want to challenge yourself, raise up your shoulder. Step 5: Continue switching the legs, as fast as you can. Step 4: Raise up your right leg, while simultaneously lowering your left leg. Step 3: Lift your legs a few inches above the floor. Step 2: Place your hands underneath your bum. Step 1: Lie down flat on your back (on a mat or rug), facing up. Steps on how to do a standard flutter kick Prone Flutter Kick: It helps to work the glutes and core. Muscles worked by the various variations of flutter kickĬriss- cross Flutter Kick: This variation of flutter kick helps to work the core and adductors. Hip Flexors (Sartorius, Rectus Femoris, Psoas Major, Iliacus, Pectineus, Adductor Longus, TFL). Switch the legs as fast as you can, repeat for 30 seconds.Ĭore (Rectus abdominis, Transversus abdominis, Multifidus, Internal Obliques, External Obliques, Erector Spinae (Sacrospinalis), Longissimus Thoracis, Diaphragm, Latissimus Dorsi, Trapezius). Lift your legs above the floor a bit, and then lift one and lower the other. Here you lie on your stomach, place your elbows out wide and your hands in front of face, you can place either your chin or forehead on your hands. Prone Flutter Kick: This variation of flutter kicks is quite different from the first two. If you lift your left leg and lower your right, you cross your left leg over your right leg and vice versa. you lift your leg and then cross them over each other. In this form, instead of just lifting the legs. It is used to a basis for all the other forms of flutter kicks.Ĭriss- cross Flutter Kick: It is just a step further from the standard further kick. Standard Flutter Kick: It is the basic form of flutter kick and it is beginner friendly. "It's all about awareness when performing crunches - or any exercise for that matter," Ridge says.Flutter kick is an exercise that helps to work the muscles of the core and the hip flexors. And when they take over, they disengage your abs, making the crunch exercise far less effective as a core move. (That move is generally considered a "sit-up" rather than a crunch.)Īlso, oftentimes when crunches are done absentmindedly, your hip flexors take over and pull on your lower-back muscles, which may cause spinal issues down the road, says Glo trainer Ridge Davis. Sitting up too much can put a lot of strain on your spine and hips - if your back comes off the ground, know that you've gone too far. Additionally, making sure you keep your low back flush with the ground is key. A good way to avoid this is by finding a spot on the ceiling to keep your eyes on. To keep good form, Taylor recommends that you avoid tucking your chin toward your chest. However, this position is less likely to strain your spine than placing your hands behind your head, which is why Taylor recommends it. Placing your hands on your chest makes it easier to round your midback during the crunch, which can place more pressure on your spine and decrease your core use. If you use this variation, ensure your arms remain inactive throughout the entire exercise, so you're not pulling on your neck. This can place a lot of pressure on the spinal segments in the neck and upper back. However, with this added challenge, it's easier to use momentum, rather than strength, to complete your crunches. Placing your hands behind your head creates a longer lever arm and requires more intense core work. You can either place your hands behind your head, or you can cross your arms over your chest. There are two common positions for your hands while performing crunches, and Taylor has a preference.
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