![]() ![]() ![]() "The stronger the core, the more functional you move as a human," she adds. The biggest perk of flutter kicks is they target multiple parts of your core, Branker says. Trust: It's so worth it, if you ask trainers. You'll feel the burn of flutter kicks almost instantly. "I like to imagine I’m a spoon, or the bottom of a rocking chair, with contact to the floor at all times," says Branker. Pro tip: Make sure your low back is pressing into the floor beneath you the whole time. It should change all the time depending on how the rest of your day/life is going! That is now your benchmark time for three to four rounds. Sets/reps for results: Set a timer for 30 seconds and see how long you can maintain good form while performing the exercise. That makes them awesome cross-training exercises for runners and swimmers. “The motion might be small, but it's building serious core strength and stability,” says Melissa Kendter, ACE-CPT, an EvolveYou trainer. All you have to do is lie on the floor, lift your legs to a forty-five-degree angle, and then “flutter” them up and down, keeping your lower back pressing into the floor. The best part of flutter kicks is you don't need any equipment to work all those muscles. Melissa Kendter, ACE-CPT, is an EvolveYou trainer. Meet the experts: Bree Branker Koegel is a NASM-certified trainer. This is an advanced, and fun, move targeting your rectus abdominus (six pack abs), transverse abs (deep abs muscles), obliques (side abs), lower back, hip flexors, and quads. Sure you can rep out basic abs moves (think crunches and sit-ups), but if you want results consider the flutter kick. "You need your core to be solid to do literally everything in life: get out of bed, pick up your baby, push open a door," says Bree Branker Koegel, NASM-certified trainer. Whether or not you realize it, a strong core is essential for pretty much all your daily habits. Toned abs are a nice perk, but core exercises do so much more for you. ![]()
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