Flutter to scissor kicks

Standing Flutter to Scissor Kicks

​Flutter to Scissor kicks is a simple exercise that works all the major muscles of your legs. Because the exercise is performed in deep water, you will need a noodle or a belt to help you stay afloat. 

How to Perform

Starting Position:
Put the noodle on your back and float straight in the deep-end. Your feet should be slightly apart and your toes pointed. Keep your legs straight and relax your shoulders. 
Action:
Kick your one leg forward and the other leg backward and close your legs again. Then kick your legs out and in together. Repeat the forward and backward kick with opposite legs. Then kick out and in again. Range of motion is very important for the safety of your hips. Keep the movement within the comfortable range of motion. You should not feel any stiffness in your hips or back. The general rule is to keep the abduction degree at 45° maximum and the backward extension at 20°. 
Breathing
Keep breathing smoothly throughout the exercise. Inhale as you spread your legs and exhale as you kick. 

​Muscles Used:

​Your major leg muscles, including quadriceps, glutes, inner and outer thighs are primary muscles used in this exercise. Your core muscles help stablize the body. 

Benefits:

1. works your core and leg muscles.
2. improves your balance and coordination. 
3. Improves hip flexibility.
4. Great for burning calories.
5. improves kicking ability and endurance.

​Variations:

1. If you are a good swimmer, perform this exercise while holding the noodle in front of you with both hands. 
2. Push the noodle deep with each kick.
3. Kick higher up
4. Cross your legs in after each scissor kick. 
5. Perform smaller and faster flutter to scissor kicks. 

​Safety:

​This is a deep water exercise so make sure you have a belt or noodle to help you stay afloat. Always perform this exercise in a supervised swimming pool.