CORE: "Superman Pointer"
(Flutter Kick)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Lie face down in prone position (same starting position as the Superman Pointer).

2. Straighten legs and reach arms straight overhead.

3. On one side, squeeze butt muscles then low back muscles as you lift and extend the leg while also lifting and extending the "opposing" arm.

4. Quickly lower leg and arm then repeat with other leg and arm as if you were swimming with a "flutter kick."

5. Be sure to keep legs "straight" during the kicks even when you get tired and to follow the muscle contraction sequence of: butt then low-back.

6. Duration: Try working up to a 30-second set.

7. Review Superman Pointer Exercise

Tips: This is very similar the alternating limb version but much faster.  The quick movements provide a different kind of challenge to the core muscles--or sort of vibratory or oscillation movement that will also develop the core muscles.

• These are good to do, but they are harder than they look.  After about 10-15 seconds it gets really hard to maintain the "quickness" or oscillation-type movements.  Sorry--the still photos do not really show the quickness part of this exercise.  Just pretend you are swimming with a real "choppy" flutter kick, and you'll be fine.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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