Flutter Kicks

Flutter Kicks is a simple but highly effective exercise that targets your core, hips, and legs. This exercise particularly strengthens the lower abdominal muscles and hip flexors, making it ideal for toning and shaping the entire abdominal area. Flutter Kicks can be performed as part of an ab circuit or as a warm-up for other strength exercises.

Proper Form and Technique

To perform Flutter Kicks correctly, follow these steps:

  1. Lie flat on your back with your legs extended and your hands placed beneath your hips for support.
  2. Lift your head and shoulders slightly off the floor and keep your legs extended with your feet about 15-20 cm off the ground.
  3. Begin alternately lifting one leg while lowering the other in a quick, controlled "flutter" motion.
  4. Keep your core engaged throughout the exercise, and avoid arching your back. Move your legs in small, controlled kicks.

Common Mistakes

Avoid these typical mistakes during Flutter Kicks:

  • Too large kicks: Keep the kicks small and controlled to ensure that you are properly activating the lower abdominal muscles.
  • Arched back: If you feel pain in your lower back, make sure your back stays flat against the floor and your core is engaged.
  • Too fast movements: Avoid using momentum; instead, focus on slow and controlled movements to optimize muscle activation.

Modifications and Variations

Here are some variations of Flutter Kicks that can be adapted to your level:

  • Banded Flutter Kicks: Use a resistance band around your legs to increase the resistance and make the exercise more challenging.
  • Scissor Kicks: Swap Flutter Kicks for Scissor Kicks, where the legs cross each other instead of moving up and down.
  • Flutter Kicks on a bench: Perform the exercise on a bench to increase the tension in your core and hip flexors.

Reps and Sets

To build core strength, you can start with 3 sets of 20-30 seconds. Gradually increase the time or number of kicks as you become stronger.

Breathing

Proper breathing helps maintain control and stability during Flutter Kicks:

  • Inhale slowly as you lift your legs.
  • Exhale as you lower your legs in each alternating movement.
Back to blog