Arm Flap March
March & flap those arms for a cardio boost! A fun, low-impact way to get moving and improve coordination.
The Arm Flap March mainly works the core and quads, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Arm Flap March Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Arm Flap March Variations and Alternatives
How to do the Arm Flap March
Arm Flap March (Plyometrics)
Positioning
1. Starting Position
Stand with your feet hip-width apart.
Keep your knees slightly bent and your core engaged.
Your arms should be bent at the elbows and held close to your body (as if you are preparing to flap your arms).
Movement
2. Arm Flaps and Marching
Begin by lifting your right knee up towards your chest while simultaneously flapping your arms out to the sides.
As you bring your right foot down, lift your left knee and bring your arms back to the starting position (elbows bent at your sides).
Alternate legs in a marching motion, continuing to flap your arms with each step.
Key Points
Maintain a steady pace as you march and flap your arms.
Keep your core tight and posture upright throughout the movement.
Aim for a smooth and fluid motion without bouncing.
Suggestions
Start with a duration of 30 seconds, gradually increasing as your endurance improves.
Focus on coordination between your arm movements and legs to enhance your rhythm.
Arm Flap March FAQs
What muscles does the Arm Flap March work?
The Arm Flap March mainly works the core and quads, with help from the shoulders and back. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Arm Flap March?
None. The Arm Flap March is a bodyweight exercise, so you can do it anywhere.
What are some Arm Flap March variations and alternatives?
Similar exercises include the Figure-8 March, Hand-Swipe March, Palm & Knee March and March-In-Place Arm Circles.
Training calculators
Work out the numbers behind your training before your next session.