Flutter Kicks
Step by step
How to perform
- Lift your legs off the ground about 6 inches, keeping them straight and your lower back pressed to the floor.
- Begin the exercise by lifting one leg higher (about 45 degrees from the ground), while lowering the other leg closer to the ground, but not touching it.
- Then, swiftly switch the positions of your legs, raising the lower leg up and dropping the raised leg down, creating a 'fluttering' motion.
- Continue alternating your legs in this manner, keeping your abs engaged and your lower back flat on the floor throughout the exercise.
Overview
About this exercise
Flutter Kicks is a dynamic exercise that targets and strengthens your lower abdominal muscles and hip flexors, boosting overall core strength and stability. It's an excellent workout for fitness enthusiasts of all levels, from beginners to advanced athletes, due to its scalability and effectiveness. Individuals may opt for this exercise to enhance their core strength, improve posture, and aid in activities that require strong and stable lower body movements, such as running or swimming.
Coaching cues
Form tips
Avoid the urge to kick fast and furiously. Instead, focus on slow, controlled movements. This will engage your core more effectively and reduce the risk of injury. Kick one leg up while the other one goes down, keeping both off the floor at all times.
Breathe properly during the exercise. Inhale as one leg goes up and exhale as it comes down. This will help maintain rhythm and prevent you from holding your breath, which can increase blood pressure.
A common mistake is lifting the lower back off the floor while performing the kicks.
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