Beginner
SWIMMER KICKS V. 2 (MALE)
Upper legs
Body Part
Glutes
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a mat with your arms extended overhead.
2
Step:2 Engage your core and lift your chest and legs off the ground simultaneously.
3
Step:3 Kick your legs up and down in a fluttering motion, as if you were swimming.
4
Step:4 Continue kicking for the desired number of repetitions.
5
Step:5 Lower your chest and legs back down to the starting position.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
