Swimmer Kicks (VERSION 2)

Swimmer Kicks (VERSION 2) is a challenging and effective exercise that targets your core, specifically your abdominals, obliques, and lower back muscles. This exercise is inspired by the athletic motion of swimmers performing flutter kicks in water. It is a dynamic movement that mimics the motion of kicking your legs while swimming freestyle or performing the backstroke. To perform Swimmer Kicks (VERSION 2), you will need a mat or a comfortable surface to lie on. Start by lying face down with your arms extended overhead, and your legs fully extended behind you. Engage your core muscles by squeezing your glutes and pulling your belly button towards your spine. Now, lift your chest and legs slightly off the ground simultaneously. As you lift, begin to flutter kick your legs in an alternating motion, similar to how swimmers do in water. Focus on engaging your abdominal muscles throughout the movement to maintain stability and control. As you continue flutter kicking, you may feel a deep burn in your abs, obliques, and lower back. This exercise helps to strengthen these muscles, and also improves endurance and overall core stability. Aim to perform Swimmer Kicks (VERSION 2) for a duration of 30 seconds to 1 minute, gradually increasing the time as you become more comfortable with the movement. Remember to breathe steadily throughout the exercise and maintain proper form to maximize its benefits. Incorporate Swimmer Kicks (VERSION 2) into your core workout routine or as part of a full-body circuit for a challenging and effective way to strengthen your core muscles.

Instructions

• Lie face down on a mat or on the floor with your arms extended overhead.
• Engage your core by drawing your belly button in towards your spine.
• Simultaneously lift your upper body and legs off the ground, keeping them straight.
• Begin kicking your legs up and down in a swimming motion, as if you were swimming freestyle.
• Continue the kicking motion for the desired number of reps or duration.
• Focus on keeping your core engaged and your lower back pressed into the floor.
• Remember to breathe throughout the exercise.
• To increase the difficulty, you can add ankle weights or hold a lightweight between your feet.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the exercise to minimize strain on the lower back.
• Engage your core muscles by drawing your belly button in towards your spine.
• Keep your legs straight and toes pointed to maximize the engagement of your leg muscles.
• Maintain a steady and controlled pace throughout the movement for optimal results.
• Breathe deeply and exhale as you extend your legs back and inhale as you bring them back to starting position.
• Start with a lighter resistance band and gradually increase the intensity as you become more comfortable with the exercise.
• Incorporate variations of the exercise, such as adding ankle weights or performing the movement on an unstable surface, to challenge your muscles in different ways.
• Stretch your hip flexors and hamstrings regularly to maintain flexibility and prevent muscle imbalances.
• Listen to your body and make modifications as needed to avoid overexertion or injury.
• Stay consistent with your exercise routine and gradually increase the number of repetitions and sets to continue progressing.