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Lower Body Strengthening Exercise - Butterfly Kicks

Hi everyone! We are back again with another series for Staying Active! Hope everyone has been enjoying the nice summer weather!

Before the start of the school year, parents and kids will be making the most of their summer vacation together. As the weather is getting cooler, the days seem to go by faster but that will not stop us from keeping active!

Today we will be going through Butterfly Kicks! A great cardio exercise for kids and parents that can also help tone muscles in your lower body!

Butterfly Kicks or also called Flutter Kicks target your abs but can also engage the muscles in your thighs. Although this exercise would be most ideal in a swimming pool, we can still bring the fun indoors!

For beginners we shall start with a modified version first to avoid any strains or injuries to our back.

Start by laying flat on your back and extending your legs straight out.

You can place your hands, with your palms facing down on the ground, underneath your butt for support. Find the spot that is most comfortable for you.

Lift both legs off the ground at about a 30 to 45-degree angle, keeping your knees straight.

Make sure to keep your back flat on the floor and not have it arch up.

Keeping your core tight and neck relaxed, lower one leg towards the floor without touching the ground as you lift the other leg up in a crisscross formation.

Aim for at least 10-15 kicks, followed by 15 seconds of rest.

Keep this up for 8-10 repetitions total.

For a challenge, you can make larger scissoring movements or slow down the kicking movement.

Do so by holding the top leg for 2-3 seconds before switching.

If you feel comfortable with the modified version, you can try the butterfly kicks.

The butterfly kicks are just like swimming.

Start by lowering one leg, while raising the other, moving your legs up and down without bending at the knee.

Aim for at least 10-15 kicks, followed by 15 seconds of rest.

Keep this up again for 8-10 repetitions.


The post is not supposed to replace any medical advice. If you are experiencing any pain, please consult a therapist as soon as possible. You may contact us or make an appointment at 905-771-8882 or, we are more than happy to help!

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