Flutter Kicks

https://vimeo.com/1074721212

Alternatives

  • Leg Raises
  • Toe Touches
  • Alternating V-Up

Summary

Flutter kicks are a dynamic core exercise that primarily targets the lower abdominals and hip flexors. Performed lying on your back, they build muscular endurance and control through a rapid kicking motion.

Benefits of the Flutter Kicks

  • Strengthens the lower abs and hip flexors
  • Improves coordination and core endurance
  • Helps develop a lean midsection
  • No equipment required
  • Great for circuit or HIIT-style training

Flutter Kicks Muscles Worked

  • Primary: Rectus Abdominis (Lower Portion), Hip Flexors
  • Secondary: Obliques, Quadriceps, Transverse Abdominis

Instructions

  1. Lie on your back with arms by your sides or under your glutes
  2. Lift your legs a few inches off the ground
  3. Keep legs straight and alternate kicking them up and down in a quick, small motion
  4. Engage your core to avoid arching your back
  5. Keep your head and shoulders off the floor if desired for added intensity
  6. Perform kicks for the desired time or reps
  7. Breathe steadily throughout

Common Mistakes

  1. Letting the lower back arch off the floor
  2. Bending the knees too much
  3. Kicking too high or too slowly
  4. Holding breath
  5. Losing control of core tension