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To keep fit and prepared for when the swimming pool is ready to open again, this series will present some exercises that you can do at home with minimal to no equipment requirements.

Supine flutter kicks will help strengthen your lower abdominal muscles as well as your quadriceps, glutes, and hamstrings. Lie down on your back with your arms at your side. Your hands may be tucked under your buttocks. With legs straight and toes pointed, alternate lifting and lowering your legs in a flutter motion, paying attention that your legs stay off the ground. Attempt to do this three times, doing 30 seconds of flutter kicks with 30 seconds of rest in between. 

To add difficulty, you may add more repetitions or longer repetitions. You may also hold a crunch with your upper body, or attempt to do this while holding your arms in a streamline above your head.

By Jason Britton 

Jason is a Lifeguard/Instructor at MacEwan University Sport and Wellness. He has over 20 years of swim and triathlon coaching experience, is an avid triathlete, and is the race director of  SwimRun Edmonton.