The Flutter Kicks
In swimming, the flutter kicks in the base of half of the strokes - Freestyle and Backstroke - It is also a great exercise to work your lower abs.
HOW TO DO IT ?
Start by lying flat on your back.
Raise your legs 10-15 cm of the ground and start kicking.
Makes sure your legs are straight.
The range of motion should be small.
Keep your core tight.
FOR MOST SWIMMING BEGINNERS, do this exercise daily - 4 sets x 30 sec - to improve your overall kick strength and form, but remember to keep the range of motion small.