Flutter Kicks + Scissor Kicks
This exercise works all areas of your core with just your body weight. In this video, you’ll learn how to do flutter and scissor kicks against the resistance of the swim current.
Special Equipment: None
Level: Intermediate to Advanced
Reps: Alternate sets of flutter kicks and scissor kicks for 30 seconds, recover for 15-20 seconds. 3-4 total rounds for optimal results.
This is a core focused exercise consisting of two types of kicks. To perform these exercises, you will only need your body weight. Begin by facing the swim current with both hands holding on to the grab rail. Begin the flutter kicks by lifting your feet off the floor. Start kicking by initiating the kicks from the hips, and not the knees. Now kick as fast as you can. For the second exercise, the Scissor Kicks, change the hand placement by placing one hand on the grab rail, and the other hand on the side of the pool. Begin kicking side to side, initiating the movement from the hips and not the knees. These kicks should be long sweeps. For beginners, start each exercise with a slow tempo and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform the flutter kick exercise for 30 seconds and then recover for 15 to 20 seconds, or longer if needed. Then perform the scissor kicks for 30 seconds. Make sure to change the direction the body is facing, alternating between each round. Perform a total of 3 to 4 rounds for optimal results.