Flutter Kicks: You should avoid these 3 mistakes

There is one abdominal exercise that I love and hate at the same time: Flutter kicks. On the one hand, this fitness exercise is simply ingenious because it works exclusively with body weight and addresses several muscle groups at the same time. On the other hand, she is damn demanding and pushes me to my limits, cursing and snorting. In this article I will tell you why it is worth cursing and snorting and how to properly perform flutter kicks.

All about fluttering kicks:

What are Flutter Kicks?

Flutter kick is also called scissor kick. But they are not to be confused with leg scissors or scissor kicks, whose legs are crossed. The legs stay straight with this fitness exercise and stay kicked up in constant alternation. The upper and lower abdominal muscles are primarily straightened.

Continue reading: Find out here why you should exercise your stomach regularly – far from the optics!

That’s why kicks are so important in the training plan

Depending on the execution of the flutter-kicks it will lateral abdominal muscles as well as the legs, buttocks and back are trained. Add to that this exercise deals with the often overlooked hip flexors. It shortens the older we get and especially when we sit a lot. Flutter kicks prevent this shortening and ultimately strengthen not only the center of the body, but the entire body.

Continue reading: Here you can read why you should train your side abdominal muscles and what exercises you can use to stretch your hip flexors.

How to do the effective abdominal exercise correctly

The best thing about fluttering kicks? Although they are demanding they are also ideal for fitness beginners. The first training successes and effects show up quickly, and the execution leaves relatively little room for error. In order for you to still avoid injuries and misplaced stimuli, I’m tell you here How to do the exercise correctly:

  1. enter Lie on your back on your mat. Your arms are next to you. You press your hands firmly into the mat.
  2. Now raise yours Legs about 30 inches from the floor. Also lift your head up, but make sure your chin is not stuck to your chest.
  3. Kick your legs up and down alternatelywithout laying them down on the ground. Your stomach is tight all the time. Your legs will be long and will not bend.
  4. Lead the exercise for at least 30 seconds through or set a number of reps and sets.

Good to know: A variation of the flag kicks are the so-called scissor kicks. The movement is almost identical, only one does not kick the legs up and down, but on top of each other, similar to the case movement. While the burden on your stomach remains almost the same, you can you give your leg muscles new stimuli 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 variations of fluttering kicks

One of the reasons I swear when doing kick kicks is that this exercise pushes my neck muscles to the extreme. If you feel the same way, or if you are looking for a challenging alternative, he should try to hang flake-kicks on the pull-up pole. But beware, this variant is for advanced users and requires some abdominal muscle control and strength.

  1. Hang from a pull-up bar and raise your legs to a 90 degree angle to your torso.
  2. Start now with the flag kicks.
  3. If you can not do that, try to keep the leg lift first. Work your way up by 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 the startto make the exercise easier for you.
How to vary flake kicks. Photo: canva.com/DragonImages

Did you also know that with fluttering kicks you not only hit your stomach, but also train your buttocks? All you have to do is turn the exercise over and do it on a bench. Here’s how it is done:

  1. Lie on your stomach on the weight bench and hold it so you stay stable. Your legs hang freely in the air. Your body forms a line.
  2. Now start the flake-kick movement by using Alternately lift your legs up.
  3. Feel the tension in your buttocks and tighten them even more.
  4. Always lift and lower your legs only as far as you can control the movement.

Avoid these errors when performing fluttering kicks

Finally, I will give you three tips to help you well on your way, so you Flutter kicks flawlessly:

Mistake 1: Hollow back

While performing each swinging kick variation, be careful not to bend your back. This poses a risk of injury. So keep your back as straight as possible. The more you tighten your stomach, the better.

Mistake 2: Loose stomach

Flutter kicks require everything of you. The temptation to let your stomach relax for a moment and let it rest is great. Still keep the tension up at all timesto protect your back and achieve training effects. Also avoid sweeping and jerking movements pull strength from your abdominal muscles alone. Also tends to work within a small leg radius.

Mistake 3: Fully extended legs

You should have long legs and never let them bend, However, you should never stretch them completely. Keep your knees slightly bent to protect your joints.

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