Swimmer Kicks (VERSION 2)

Swimmer Kicks, also known as Version 2, is a fun and engaging exercise that targets your core, legs, and glutes. This exercise mimics the leg movements of a swimmer, hence its name. Swimmer Kicks Version 2 can be performed both at home and in the gym, making it a versatile option for your fitness routine. This exercise primarily focuses on strengthening your abdominal muscles, particularly your lower abs. By engaging your core to stabilize your body and kicking your legs, you activate the muscles in your entire midsection. This not only helps in building a stronger core but also contributes to improved balance and overall stability. In addition to toning your core, Swimmer Kicks Version 2 also engages your leg muscles, including your quads, hamstrings, and glutes. This can be beneficial for those looking to increase lower body strength and tone their legs. The repetitive kicking motion also provides a cardiovascular element to the exercise, getting your heart rate up and adding a slight cardio workout aspect to your routine. To make the most out of Swimmer Kicks Version 2, it is recommended to incorporate it into a well-rounded fitness program that includes a mix of cardiovascular exercises, strength training, and flexibility work. Remember to focus on proper form, engaging your core throughout the movement, and gradually increasing the intensity and duration as your fitness level improves. As with any exercise, it's important to listen to your body, start at a level that is appropriate for your fitness level, and progress gradually. Whether you choose to perform Swimmer Kicks Version 2 at home or in the gym, this exercise can be a great addition to your workout routine, helping you strengthen your core, legs, and glutes while adding variety and fun to your fitness journey.

Instructions

• Start by lying flat on your stomach on a mat or the floor.
• Extend your arms above your head, keeping them straight.
• Engage your abdominal muscles to lift your chest, arms, and legs off the floor.
• Begin kicking your legs up and down in a fluttering motion, as if you're swimming.
• Keep your chest lifted and your gaze towards the floor to maintain proper form.
• Continue the flutter kicks for the desired duration or number of repetitions.
• Take deep breaths throughout the exercise to maintain proper breathing.
• Lower your chest, arms, and legs back down to the starting position to complete one repetition.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and control.
• Keep your legs straight and toes pointed outwards to maximize the benefits of the exercise.
• Maintain a consistent breathing pattern by inhaling when your legs are at the top and exhaling as you kick them down.
• Focus on the quality of your kicks rather than the speed, ensuring full range of motion and control.
• Gradually increase the resistance or intensity by incorporating ankle weights or using a resistance band.
• Alternate between different variations of swimmer kicks, such as flutter kicks or scissor kicks, to target different muscle groups.
• To prevent strain on the lower back, support your body by placing your hands under your hips.
• Adjust the tempo of the exercise to challenge your muscles further, such as pausing briefly at the top of each kick.
• Include swimmer kicks as part of a well-rounded workout routine that incorporates cardio, strength training, and flexibility exercises.
• Stay hydrated and maintain a healthy diet to support muscle recovery and growth.