Endless Pools® Aquatic Exercise: Flutter Kicks to Scissor Kicks Combo
This is a core-focused exercise consisting of two types of kicks. You will only need 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.
Begin by facing the swim current with both hands holding the grab raoil. Begin the flutter kick by lifting your feet off the floor. Initiate the kicks from the hips, 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 on the side of the pool. Begin kicking side to side, initiating the movement from the hips, not the knees. These kicks should be long sweeps.
For beginners, start each exercise with a slow tempo and the current 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 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.
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