Swimmer kicks is a core-strengthening exercise that targets the lower back, buttocks, and hamstrings. It involves lying face down on the floor and kicking your legs up and down in a fluttering motion, similar to how a swimmer kicks their legs while swimming.
How to perform
To perform swimmer kicks, follow these steps:1. Lie face down on a yoga mat or a soft surface with your arms outstretched in front of you and your legs straight behind you.
2. Lift your chest slightly off the ground and engage your core muscles to support your lower back.
3. Keep your legs together and start kicking them up and down in a fluttering motion, as if you are swimming in water.
4. Keep your movements controlled and steady, focusing on engaging your lower back, buttocks, and hamstrings.
5. Continue kicking for 30-60 seconds, or as long as you can maintain good form and control.
6. Rest for a few seconds and then repeat for 2-3 sets.
Make sure to breathe evenly throughout the exercise and avoid straining your lower back. If you feel any discomfort or pain, stop the exercise and consult with a fitness professional.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.