Who Should Do?
Athletes
Athletes looking to enhance core strength and lower body endurance benefit from flutter kicks because they target key muscle groups. This exercise targets the lower abdominals, hip flexors, and quads, which are essential for maintaining stability and generating power.
By strengthening these muscles, athletes can improve their overall balance and control, crucial for sports performance. Enhanced core stability allows for more efficient and explosive movements, which is beneficial in sports like soccer and basketball. Improved core strength and stability may also reduce injury risk during high-intensity activities
Fitness Enthusiasts
Fitness enthusiasts of all levels can benefit from including flutter kicks in their workouts. This exercise is ideal for enhancing overall fitness by improving core stability and strengthening the lower body.
The repeated leg movements in flutter kicks engage the muscles continuously, which helps increase muscle tone and stamina. Flutter kicks are easy to perform and adjustable for different fitness levels, making them versatile for any workout routine.
*Expert tip: To maximize effectiveness, focus on controlled movements. Avoid using momentum to ensure the target muscles are fully engaged.
Bodybuilders
Bodybuilders aiming to develop a well-defined core and strong legs will find flutter kicks beneficial. This exercise engages the lower abdominals and quads, essential for a muscular physique.
Including flutter kicks in a bodybuilding routine can help enhance core stability and muscle definition. This exercise may also support overall lower body strength and complements other core and leg workouts leading to greater muscle gains.
Progressive overload can be applied by increasing the duration or intensity, promoting continuous muscle growth and endurance.
Who Should Not Do?
People With Lower Back Issues
People with lower back issues should avoid flutter kicks. This exercise can strain the lower back, worsening existing pain or injuries. Flutter kicks engage the hip flexors and lower abdominals, which pull the lumbar spine forward and aggravate lower back problems.
Instead, focus on low-impact core exercises that provide support and stability without placing stress on the lower back. Low-impact exercises like pelvic tilts or bridges can help strengthen the core safely. To better support the lower back during these exercises, place a towel under the hips or at the lower back.
Individuals With Hip Flexor Injuries
People with hip flexor injuries should avoid flutter kicks. This exercise heavily engages the hip flexors, which can exacerbate pain and discomfort in already injured muscles. The repetitive leg movements required in flutter kicks can strain the hip flexors further, delaying recovery.
Instead, opt for exercises that do not strain the hip flexors. Recovery-focused movements and stretches can help gradually strengthen the hip area without causing further harm.
Pregnant Women
Pregnant women, especially those in the second or third trimester, should avoid flutter kicks. This exercise can place unnecessary pressure on the abdominal area and lower back, which can be harmful during pregnancy.
Flutter kicks require a strong core and controlled movements, which might not be suitable during pregnancy. Instead, focus on prenatal exercises designed to be safe and effective, supporting both maternal and fetal health. Gentle activities like walking and prenatal yoga are better options.
Benefits Of The Flutter Kick
Builds Strength
Flutter kicks are excellent for building core strength. This exercise primarily targets the lower abdominals, hip flexors, and quads.
By consistently engaging these muscles, flutter kicks help develop a stronger and more stable core. A strong core is crucial for performing other exercises and daily activities with better form and reduced risk of injury.
Additionally, strengthening these muscles improves posture and supports the lower back, contributing to overall physical strength.
Enhances Endurance
Flutter kicks can improve muscular endurance in the core and lower body. By performing this exercise regularly, you train your muscles to sustain activity for longer periods without fatigue.
This endurance boost is beneficial for athletes and fitness enthusiasts who engage in prolonged physical activities like running and swimming.
Enhanced endurance also translates to better performance in various sports and recreational activities, allowing for improved stamina and efficiency.
Improves Hip Mobility
Flutter kicks are effective for improving hip mobility. This exercise involves repetitive leg movements that promote flexibility and range of motion in the hip joints.
Improved hip mobility is essential for maintaining proper movement patterns and preventing injuries. It also aids in performing other exercises more effectively and can alleviate stiffness and discomfort in the hips.
Enhanced hip mobility supports overall lower body functionality, making daily activities and physical exercises easier and more comfortable.
Frequently Asked Questions
Flutter kicks are great for strengthening the core, improving hip mobility, and enhancing lower body endurance.
Flutter kicks help build muscle and increase overall calorie burn, but spot reduction of belly fat isn’t possible. A combination of diet and exercise is needed.
Lie on your back, lift your legs slightly, and alternate kicking them up and down. Keep your core engaged and back flat.
Slow and controlled flutter kicks are better for muscle engagement and reducing the risk of injury.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Ángela Rodríguez-Perea, Waleska Reyes-Ferrada, Jerez-Mayorga, D., Luis Chirosa Ríos, Van, R., Ignacio Chirosa Ríos and Martínez-García, D. (2023). Core training and performance: a systematic review with meta-analysis. Biology of Sport, [online] 40(4), pp.975–992. doi:https://doi.org/10.5114/biolsport.2023.123319.
- Athanasios Mandroukas, Yiannis Michailidis, Kyranoudis, A.E., Kosmas Christoulas and Metaxas, T. (2022). Surface Electromyographic Activity of the Rectus Abdominis and External Oblique during Isometric and Dynamic Exercises. Journal of functional morphology and kinesiology, [online] 7(3), pp.67–67. doi:https://doi.org/10.3390/jfmk7030067.
- Muraki, S., Toru Akune, Masatoshi Teraguchi, Ryohei Kagotani, Asai, Y., Yoshida, M., Fumiaki Tokimura, Tanaka, S., Oka, H., Kawaguchi, H., Nakamura, K. and Yoshimura, N. (2015). Quadriceps muscle strength, radiographic knee osteoarthritis and knee pain: the ROAD study. BMC musculoskeletal disorders, [online] 16(1). doi:https://doi.org/10.1186/s12891-015-0737-5.
- Taylor, E.W., U. Chris Ugbolue, Gao, Y., Gu, Y., Baker, J.S. and Frédéric Dutheil (2023). Erector Spinae Muscle Activation During Forward Movement in Individuals With or Without Chronic Lower Back Pain: A Systematic Review and Meta-analysis. Archives of rehabilitation research and clinical translation, [online] 5(3), pp.100280–100280. doi:https://doi.org/10.1016/j.arrct.2023.100280.
- Dong, K., Yu, T. and Chun, B. (2023). Effects of Core Training on Sport-Specific Performance of Athletes: A Meta-Analysis of Randomized Controlled Trials. Behavioral sciences, [online] 13(2), pp.148–148. doi:https://doi.org/10.3390/bs13020148.
- Seyyedeh Fatemeh Alavi, Tahan, N., Saeed Mikaili and Alireza Akbarzade Baghban (2023). The Effects of Curl-Up and Straight Leg Raising Exercises in Different Hip Joint Positions on Abdominal Muscle Thickness. Journal of chiropractic medicine, [online] 22(3), pp.173–179. doi:https://doi.org/10.1016/j.jcm.2023.04.005.
- Freburger, J.K., Holmes, G.M., Agans, R.P., Jackman, A.M., Darter, J.D., Wallace, A.S., Castel, L.D., Kalsbeek, W.D. and Carey, T.S. (2009). The Rising Prevalence of Chronic Low Back Pain. Archives of internal medicine, [online] 169(3), pp.251–251. doi:https://doi.org/10.1001/archinternmed.2008.543.
- Konrad, A., Močnik, R., Titze, S., Nakamura, M. and Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International journal of environmental research and public health/International journal of environmental research and public health, [online] 18(4), pp.1936–1936. doi:https://doi.org/10.3390/ijerph18041936.
- Cooper, D.B. and Yang, L. (2023). Pregnancy And Exercise. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK430821/.
- Lupowitz, L.G. (2023). Comprehensive Approach to Core Training in Sports Physical Therapy: Optimizing Performance and Minimizing Injuries. International journal of sports physical therapy, [online] 18(4). doi:https://doi.org/10.26603/001c.84525.
- Hung, K.-C., Chung, H.-W., Clare Chung-Wah Yu, Lai, H.-C. and Sun, F.-H. (2019). Effects of 8-week core training on core endurance and running economy. PloS one, [online] 14(3), pp.e0213158–e0213158. doi:https://doi.org/10.1371/journal.pone.0213158.
- Kim, B. and Yim, J. (2020). Core Stability and Hip Exercises Improve Physical Function and Activity in Patients with Non-Specific Low Back Pain: A Randomized Controlled Trial. Tohoku journal of experimental medicine, [online] 251(3), pp.193–206. doi:https://doi.org/10.1620/tjem.251.193.
0 Comments