Swimming with flutter kicks helps develop tight abs.
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Propelling yourself through the water using flutter kicks engages your upper and lower abdominal muscles, while the act of maintaining your body position against the resistance of the water works your obliques. Isolating the flutter kick in your swimming workout routine will tighten your abs, strengthen your core and improve your overall stroke efficiency.
Pool Edge Intensity Drills
To begin this drill of one minute sets, hold onto the edge of the pool and allow your body to stretch out flat onto the surface of the water. Stabilize yourself by holding the pool edge coping. Flutter kick at a moderate pace for 30 seconds, then begin kicking with building intensity for 15 more seconds. Then for the last 15 seconds, kick as quickly and furiously as possible. Begin another cycle at a medium pace until you have gone through the drill 10 times.
Flutter Kick Isolation Laps
To isolate your core, swim laps without using your arms. Instead, stretch them out in front of you with one on top of the other. Swim one pool length in the freestyle position, using only the flutter kick for movement, and then swim another lap in the backstroke position. Your core muscles will have to work extra hard to keep your body positioned in the water. If staying afloat becomes too difficult, hold onto a kick board positioned out in front of you in the freestyle position or on your chest in the backstroke position. Complete a total of 10 laps.
Kick Board Submersion Drill
Float on the water face down and place a kick board beneath your torso. Steadily push the board beneath the water until your arms are fully extended. Flutter kick from one end of the pool to the other end at a slow to medium pace. The buoyancy of the board will allow you enough resistance to push your head out of the water when you need a breath. The objective is to keep the board directly beneath your torso the entire lap. If it begins to drag, slow down until it is aligned again and then continue. Swim five laps
Vertical Kicking Interval Exercise
At a pool depth just a few inches greater than your height, position yourself vertically in the water. Do not use your arms to stay afloat, instead place them one top of the other at chest level. Your flutter kicks will keep your head above water while your abs work to stabilize your body position. Start with medium pace flutter kicks for 30 seconds, interrupted by short 10 second blasts of vigorous kicking. This should lift your upper torso out of the water slightly. Relax back to medium pace kicks and repeat for a total of 10 cycles.