Swimmer Kicks
Step by step
How to perform
- Lift your chest, arms, and legs off the ground, keeping your neck in a neutral position to avoid strain.
- Begin to kick your legs up and down in a flutter kick motion, similar to how you would kick while swimming.
- At the same time, move your arms up and down in a similar motion, mimicking a swimming stroke.
- Continue these movements for a set amount of time or repetitions, ensuring to keep your core engaged throughout to protect your lower back.
Overview
About this exercise
Swimmer Kicks is a highly effective exercise that targets your core, glutes, and lower body, enhancing your strength, flexibility, and endurance. It's an excellent workout for swimmers looking to improve their kick strength and for anyone wanting to tone their lower body and core. This exercise not only aids in improving your swimming skills but also promotes better posture and balance, making it a great addition to any fitness regimen.
Coaching cues
Form tips
Avoid kicking from the knees. This is a common mistake that reduces the effectiveness of the exercise and can lead to injury. Your kicks should come from the hips, with your legs extended and your knees slightly bent. This helps in engaging your core and leg muscles properly.
Try to maintain a consistent speed while kicking. It's not about how fast you can kick, but how consistently you can maintain your speed. Rapid, erratic kicking can lead to quick fatigue and reduces the effectiveness of the exercise.
Another common mistake is pointing
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