Straighten your right knee while simultaneously driving the left knee in the opposite direction toward your shoulder.Keep your chin off of your chest and keep your left leg off of the ground.Raise your shoulder blades off of the ground several inches and put your hands behind your head.Lay on your back with your knee and hip flexed to 90 degrees.However, letting the body slouch during a plank is often allowed to pass as ‘good form’ when it is not. The difference between the two is the second, having your butt too high, is easier to notice and corrected more often. The other mistake I see is the exact opposite and that is athletes shooting their butts into the air, resembling more of a Down Dog position. So, while they are technically up on their elbows and toes, all they’re really doing is straining the low back. The biggest mistake that I see with Front Planks is athletes holding the position, but not properly keeping the core engaged and just allowing the torso to slouch. Hold for the designated amount of time.Do not let the body slouch to the ground nor push the hips up high in the air.

(As if you’re going to be punched in the stomach) Position your body in a straight line from the shoulders through the hips, knees and ankles.Elbows should be directly under the shoulders. Assume a push-up like position on your elbows and toes.Stay in control of the movement and the med ball and lightly tap it on the ground. Speaking of the ball touching the ground – there is no need to bang the ball off the ground as hard as possible each rep. The ball touching the ground is simply an added bonus to the movement. The biggest mistake I see with athletes when doing Seated Med Ball Twists is moving the ball back and forth primarily with their arms instead of rotating through the core. Continue rotating back and forth until all reps are completed.Keep legs mostly still and maintain the feet off the floor throughout the movement.Now turn your shoulders and rotate your torso to the right and, again, lightly tap the ball against the ground.Start by rotating your torso to the left and lightly tapping the med ball against the ground.Slightly bend the knees and raise your feet roughly six inches off the floor.Start by grabbing a medicine ball and taking a seat on the floor.The eccentric portion of the movement (lowering the legs) is just as effective at working the abs as the concentric portion. You should be able to achieve at least this level of range of motion.ĭon’t rush through the movement. **If you find yourself struggling with being able to get your legs perpendicular to the floor while keeping them straight, then I would highly suggest working on your hamstring flexibility. If you still find the exercise uncomfortable then I suggest trying one of the alternatives below. Placing both hands under the low back will alleviate this strain for most. *Some will find that Straight Leg Raises puts an uncomfortable strain on the low back. Repeat for the designated number of reps.Finally, lower the legs under control back to the starting position – feet six inches from the floor.

Now, using the core, raise the feet until they are straight up (perpendicular to the floor**).Start by raising the feet to six inches off the floor.Arms can either be at your side or underneath your low back as support*.Lay on your back, feet together, legs straight.

In this article, I’m giving you 10 alternative exercises that you can incorporate into your core workouts to target the same muscle groups as flutter kicks, while also adding variety and intensity to your routine. Are you tired of doing the same old Flutter Kicks every time you work out your core? While Flutter Kicks are a great exercise for targeting the lower abs and hip flexors, it’s always good to mix up your workouts and try out new exercises to keep your training from getting boring and stale.

Flutter kicks workout