Rotation Kicks
Introduction
Rotation Kicks is a layered exercise that involves performing two types of movements at different speeds. This requires body control, focus, and coordination. As usual, you will need a noodle or any floating device to help you stay comfortable on your back. Below you will find a full breakdown of the technique and key points to keep in mind.
Starting Position:
Get comfortable floating on your back while holding a pool noodle under your neck and shoulders. Relax your hands and shoulders and keep your neck neutral. Keep your legs mostly straight with a little bend at the knees and flex your feet so your kicks don't push you backward.
Action:
Kick your legs alternately in a steady flutter. While you keep that flutter kick going, gently rotate your whole body on both sides, twisting along your spine from your shoulders to your hips. Focus on small, bursty flutter kicks and slow rotation. The goal is to rotate smoothly while keeping flutter kicks consistent to engage your leg muscles. Maintain steady breathing throughout the movement to get enough oxygen and regulate your pace. Do not rotate too far but only to a comfortable degree. If you feel that your rotation is causing discomfort, stop and adjust your range of motion.
Muscles Engaged:
Rotation kicks engage multiple muscles at the same time. The rotation motion fires up your core and obliques, while leg kicks work your major leg muscles like quadriceps, hamstrings, and glutes. Calf muscles help keep your feet fixed in a flexed position.
The Benefits: Why the Body Rotation?
Rotating your body while kicking adds more difficulty, engages more muscles, activates your motor skills, and increases flexibility in your torso and hips.
Other benefits of Rotation Kicks include upper leg strength and better balance on land. In addition, this exercise is a fantastic calorie burner.
Variations:
1. Rotate on the same side. Same-side movement creates more effort for the side you are turning on. Always return on your back at the end of the movement.
2. Controlled kicks. Perform two kicks with each rotation. That means two kicks on each side and two kicks on your back. Repeat on your back before switching sides. This is ideal for people who find it hard to coordinate fast kicks and slow rotations.
3. Side kick without rotation. Keep your body sideways while kicking on the spot. Removing the rotation while keeping the side position still engages your core muscles but keeps the movement simple.
4. Dolphin kick rotations. This more advanced technique will give you more abs burn. Keeping your legs together will force your abs to work harder to rotate your body and move your legs at the same time.
5. Change speed. Keeping a constant pace when kicking can cause your legs to tire too soon. If you allow recovery time (when on your back, for example), you can keep up much longer.
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