Fin side kick out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fin side kick out )

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Name of exercise  Resist hip IR/ER uni in Pool w/fins
Other names of exercise Fin side kick out
Description of exercise The Fin side kick out exercise is a core strengthening and stability exercise that targets the obliques and hip muscles. It involves lying on one side with the legs extended and the top arm resting on the floor. The bottom arm is placed behind the head for support. From this position, the top leg is lifted and extended outwards, creating a “fin” shape. The movement is controlled and slow, engaging the core muscles to maintain balance and control. This exercise helps to improve overall core strength, stability, and balance, while also targeting the muscles responsible for side-to-side movements. It is commonly used in Pilates and other fitness routines to tone and strengthen the abdominal and hip muscles.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place fins on feet.
  • Sit on step in pool or on pool ledge.
  • Move involved leg inward and outward, keeping knee bent.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Elevation, Plantarflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased balance and stability
  • Strengthened leg muscles
  • Improved coordination
  • Increased cardiovascular endurance
  • Enhanced agility
  • Improved kicking technique
  • Increased hip mobility
  • Improved body awareness
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Fin side kick out exercise is a popular exercise for strengthening the core and lower body. However, there are certain situations where it should be avoided to prevent injury or exacerbating existing conditions. Firstly, individuals with lower back problems or injuries should avoid this exercise as it puts strain on the lower back. Similarly, those with knee or hip injuries should also avoid this exercise as it can aggravate these conditions. Pregnant women should also avoid the Fin side kick out exercise as it can put pressure on the abdominal muscles and pelvic floor, which can be harmful during pregnancy. Additionally, if you are new to exercising or have a weak core, it is important to start with simpler exercises before attempting the Fin side kick out. Lastly, if you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a medical professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Always swim with a partner for safety.

    • Helpful in Diseases

  • Sciatica
  • Scoliosis
  • Herniated disc
  • Lower back pain
  • Muscle strain
  • Knee pain

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    Frequently asked questions

     

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