Flutterkicks

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Flutterkicks

    Try as I might I just can't do them and end up hurting my back. Any suggestions for a substitute?

    #2
    Hanging Leg raises or the degression hanging knee raises and all their mutations also target hip flexors and abs and do not put strain on your back. With the right technique (hanging leg twist) you can also train your obliques. You get strong forearms for free. A pull-up bar is needed, but if you don't have one yet, you need one anyway

    Comment


      #3
      Thanks Andi64 appreciate it.

      So I should probably say at this point that I can't do a pull up! 😂

      It is an aspiration though. I'll explore bar options and try and work out where we could fit one. Any other options in the meantime? Today I just did extra sit up punches and sitting punches. Is it worth doing some kind of plank?

      Comment


        #4
        So sit-ups are ok and flutterkicks not? What about leg raises and raised leg circles? Does it help when you put both hands underneath your buttocks (= elevate your pelvis a bit)? Try not to arch your lower back. On the contrary, try to press it flat/into the ground. Keep your legs closer to the ground, not too high up, when doing flutterkicks.
        (Elbow-) Planking is targeting the anterior chain, so basically the same muscles a flutterkick targets. Always worth investing a couple of minutes.
        For hanging leg/knee raises you just have to hang, no pulling (but it might lead up to it).

        Comment


          #5
          Thank you. Links are v helpful😊

          I can focus and use my abs for sit ups but really struggle keeping my back from arching with flutterkicks. I'll try putting my hands under my bum to see if that helps. I do try and push my belly button into the ground if that makes sense to try not to arch. Leg raises and circles are similar but I think the kicking motion makes it worse.

          I need to get back into elbow planks. Full ones are really comfortable so I've rather neglected them. Helpful to know they work the same muscles. I can manage my back much better with them.

          Not sure current working arrangements help. I must stand more! I am doing lots of back stretches to help.

          Comment


            #6
            There is an insane amount of information hidden within the darebee site. I stumbled upon this in another post. This is my first attempt at including a link. If it doesn't work copy and paste https://darebee.com/ab-exercises.html

            Comment


              #7
              Thank you leep00 the link worked. What an excellent chart.

              You're right. This place is amazing for the resources available. I've been recommending Darebee left right and centre since lock down started as I've come to rely on it.

              Comment


                #8
                Who knows? I find it helps with flutter kicks to make my hands into fists and put them under me. That tilts the pelvis a bit more, helping the back stay in contact with the floor.

                Comment


                  #9
                  Thanks TopNotch next programme they come up in I'll try that. I've just finished combat hiit and now onto a combo of fighter's codex and 30 days of change 😊

                  Comment


                    #10
                    If flutter kicks are causing lower back pain, then I suggest it's a combo of not enough core strength (incl hip flexors) and tightness in those hip flexors not allowing you full range of motion.
                    Keep building solid functional core strength, safely. Ie plank with strength no sagging and use flutter kicks as an indicator of progress.


                    Comment


                      #11
                      Thanks Rathgar when i ran a marathon a couple of years ago, the guy who gave me a sports massage commented on my hips and that my feet turn out. Had always put it down to ballet and generally standing in first position but he said it was a hip issue. So what you say makes sense. I did find using a cushion helped me to engage the right muscles for the flutterkicks so I'll keep tryimg that.

                      Best do a bit of reading on how to strengthen movement in them!

                      Comment

                      Working...
                      X