Bench Reverse Flutter Kicks

 Unrated
FitClick
Posted by FitClick
Thursday, December 20, 2012 at 4:44pm filed under Thighs

Calories Burned:  459 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Gluteus Maximus
Secondary Muscles Trained:  Rectus Abdominis, Spinal Erectors
Instructions: 

1.On a flat bench lie face down with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.

2.Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.

3.Start the movement by lifting the left leg higher than the right leg.

4.Then lower the left leg as you lift the right leg.

5.Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times.

Tip: You will breathe normally as you perform this movement. Variations: As you get more advanced you can use ankle weights.

Tags:  core, abs, six-pack

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