Flutter Kicks: You must avoid these 3 mistakes

There is an abdominal exercise that I love and hate at the same time: flutter kicks. On the one hand, this fitness exercise is just great because it works only with body weight and works several muscle groups at the same time. On the other hand, she is damn demanding and pushes me to my limits by cursing and huffing. In this article, I’ll tell you why it’s worth cursing and huffing and how to perform flutter kicks correctly.

All about flutter kicks:

What are flutter kicks?

Flutter kicks are also called scissor kicks. But they are not to be confused with leg scissors or scissor kicks, whose legs are crossed. The legs are kept straight with this fitness exercise and become raised in constant alternation. The upper and lower abdominal muscles are primarily treated.

Keep reading: Find out here why you should train your stomach regularly – away from optics!

This is why flutter kicks are so important in the training plan.

Depending on the execution of the flutter kicks, the The lateral abdominal muscles are trained, as well as the legs, buttocks and back.. Add to that this exercise addresses the often neglected hip flexor. This shortens as we get older and especially when we sit a lot. Flutter kicks prevent this shortening and ultimately strengthen not only the mid-body, but the entire body.

Keep reading: You can read here why you should train your lateral abdominal muscles and what exercises you can use to stretch your hip flexors.

This is how to do the effective abdominal exercise correctly

The best thing about flutter kicks? even if they are demanding They are also ideal for fitness beginners.. The first successes and effects of training appear quickly and the execution leaves relatively little room for error. So that you can still avoid injuries and incorrectly placed stimuli, here I tell you How to do the exercise correctly:

  1. enters Lie on your back on your mat. Your arms are by your side. You press your hands firmly into the mat.
  2. now raise yours Legs about 30 centimeters from the ground.. Raise your head as well, but make sure your chin is not touching your chest.
  3. Move your legs up and down alternatelywithout leaving them on the ground. His stomach is tight at all times. Your legs stay long and don’t bend.
  4. lead the exercise for at least 30 seconds through or set a number of repetitions and sets.

Good to know: A variation of the flutter kicks are the so-called scissor kicks. The movement is almost identical, only you don’t move your legs up and down, but one on top of the other, similar to the movement of scissors. Although the load on your stomach remains about the same, you can you give new stimuli to your leg muscles and add variety to your workout. If you want to push your limits, you can do both exercises one after the other.

You should know these flutter kick variations.

One of the reasons I curse when I do flutter kicks is because this exercise pushes my neck muscles to the limit. If you feel the same or if you are looking for a challenging alternative, I should try hanging flutter kicks on the pull up bar. But beware, this variant is for advanced users and requires some control and strength of the abdominal muscles.

  1. Hang from a pull-up bar and raise your legs at a 90 degree angle to your torso.
  2. Now start with the flutter kicks.
  3. If you can’t do that, try keeping your leg up first. Work your way up doing 10 reps first. The next day you try 20 and so on.
  4. You can also increase the angle and Keep your legs lower at firstto make your exercise easier.
This is how you can vary the flutter kicks. Photo: canva.com/DragonImages

Did you also know that with flutter kicks you not only hit the stomach, but also train your glutes? All you have to do is flip the exercise over and do it on a bench. This is how you do it:

  1. Lie face down on the weight bench and hold it so that keep stable. Your legs hang freely in the air. Your body forms a line.
  2. Now start the flutter kick motion using the alternately lift your legs up.
  3. Feel the tension in your buttocks and tighten them even more.
  4. Always raise and lower your legs. only as far as you can control the movement.

Avoid these mistakes when performing flutter kicks.

Finally, I will give you three tips to help you along the way, so that Flutter Kicks smoothly:

Mistake 1: hollow back

As you perform each flutter kick variation, be careful not to arch your back. This poses a risk of injury. So keep your back as straight as possible. The more you squeeze your stomach, the better.

Mistake 2: Loose stomach

Flutter kicks demand everything from you. The temptation to let your stomach relax for a moment and let it rest is great. Still, keep the tension high at all times.to protect your back and achieve training effects. Also avoid jerking and sweeping movements. draw strength from your abdominal muscles alone. Also, tend to work on a small leg radius.

Mistake 3: Legs fully extended

You must have long legs and never let them bend, However, you should never stretch them all the way out.. Keep your knees slightly bent to protect your joints.

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