Key Takeaways

• This exercise is inspired by the dolphin kick movement in swimming .

• Maintain tight core and correct form to make the most out of this workout.

• The exercise is ideal for people who want to strengthen their core and improve balance.

• The movement requires controlled and powerful kicks with legs always together.

• The key is not to let your arms assists in pulling yourself up, but rather to use your core.

How to Perform

Starting Position:

Start in the deep end of the pool, deep enough that your feet don't touch the bottom. Maintain a straight, vertical position in the water while holding a pool noodle to help you stay afloat.Keep your core engaged, shoulders relaxed and your body aligned.

Action:

Begin by performing dolphin kicks to propel yourself upwards, lifting your legs towards the surface, and ending on your back. The movement must originate from your core, not just your legs. Don't use your arms or force yourself up. Only use the dolphin kicks to slowly propel you upward with each kick. Once you reach the surface on your back, lower your legs back to the starting vertical position, slowly and in a controlled manner. Perform the movement for any number of repetitions you like. Breathe regularly throughout the movement.

Muscles Engaged

Core (abdominals, lower back, hip flexors) are the primary muscles. Legs and glutes assist in the kicking motion. Oblique and back stabilize your body.

Safety, Duration and Intensity

• If you feel pain during the kicks, stop immediately.Don't exceed the safe range of motion.
• Your kicks should be small and with relaxed knees. 
• If you want to add more intensity, increase the speed of the kicks or the number of repetitions.

• Aqua Dolphin Kick Raise and Drop engages the whole body, especially the core muscles.

• Deep water makes the movement very effective by supporting your spine and joints.

• The controlled raising and lowering phases improves your overall stability.

• The constant kicking motion improves your cardiovascular fitness.

• Swimmers can benefit from this exercise to improve their butterfly kicks.

Benefits

• Increase your range of motion and perform larger dolphin kicks.

• Perform the exercise faster with more repetitions.

• Add one dolphin kick above the surface before dropping down.

• Perform dolphin kicks on the way down for more aerobic benefit.

You can also use aqua fitness equipment, like fins, to increase the resistance and intensity.

Variations

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