The butterfly stroke combines a dolphin kick with an overhead arm pull. Ten minutes of performing this difficult stroke can burn about 150 calories, according to an article online for London's "Daily Mail." Swimming laps in butterfly stroke works muscles in your chest, abdominals, arms, legs and back.
Arms
The butterfly stroke requires an overhead arm pull in which both arms move at the same time. Reach in front of you and put your hands in the water. Your palms should face outward and your thumbs should enter the water first. Bend your elbows slightly. Pull your arms through the water along your sides and toward your feet until they reach your thighs. Then pull them out of the water and reach them back over your body and out in front of you to begin the next pull. Keep your hands and arms out of the water as they move over your body at the top of the stroke.
Legs
The butterfly stroke uses a dolphin kick in which both legs move at the same time. Keep your legs and feet together. Kick your feet down as you put your hands in the water in front of you. Then kick your feet up, bending your legs as you pull your arms through the water. Kick your legs down again as you bring your hands out of the water and reach forward for the next stroke.
Breathing
To take a breath, move your chin forward to lift your mouth above the water's surface and breathe. Take breaths when your arms are even with your thighs at the back of the pull stroke. Place your head back under the surface of the water before you begin the next arm pull.
Head Position
Keep your head under the water and facing the bottom of the pool throughout the stroke, except when you need to lift your mouth to take a breath. Keep your body streamlined by pushing your chin against your chest when you have your head underwater. As you pull your arms through the water, push your chin forward to prepare to take a breath.
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