• Perform flutter kicks in a big range of motion. Exert force as you kick backward to propel your body to move in forward circles. 
  • Kick faster on spot without turning. Apply equal force as kick back and forth to prevent your body from moving. Flex your feet and keep your legs straight. 
  •  Switch circle direction after a certain number of side kicks (for example after x8 kicks)
  • Perform without noodles for the extra effort in your upper body (only for good swimmers)
  • Use aqua cuffs for extra resistance. 


​This exercise improves your legs and core strength. It is especially beneficial for movement if you don't have enough space in the pool, yet still want to practice your flutter kicks. In addition, repetitive leg movements are very effective for building stamina and burning fat. 


How to Perform


Muscles Worked

The muscles used in this exercise are your hip flexors, glutes, quadriceps, and abs.

Character performing  kicks underwater while holding a noodle
Character performing underwater leg kicks
06 January 2023

Side Kicks in Circles

​In this exercise, we will use the deep end of the pool to perform kicks in a circular motion. This aerobic exercise is perfect to burn calories and tone leg muscles while floating in place. Below you’ll find a comprehensive guide to do this exercise, beside its benefits and variations.

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