Videos
Instructions
- Lie flat on your back with your arms extended alongside your body.
- Lift both legs a few inches off the floor, keeping them straight.
- Alternately raise and lower each leg in a quick, fluttering motion.
- Maintain a tight core and avoid arching your lower back.
- Continue the movement for the desired duration.
Technical Tips
- Keep your lower back pressed into the floor throughout.
- Avoid swinging your legs too high to maintain abdominal tension.
- Engage your core actively to protect your spine.
Breathing Tips
- Breathe steadily and rhythmically throughout the movement.
- Exhale as one leg lifts, inhale as the other lowers.
- Avoid holding your breath to maintain core engagement.
Medical restrictions
- Lower back pain or injury
- Hip flexor strain
- Postpartum core instability
Flutter Kicks are a dynamic core-strengthening exercise performed lying on your back, where the legs are alternately kicked up and down in a fluttering motion. This movement primarily targets the abdominal muscles and also engages the hip flexors and lower body stabilizers. Flutter Kicks are commonly used to enhance core endurance, improve lower abdominal tone, and support functional movement patterns. Due to the lack of equipment required, they are ideal for home workouts, fitness routines, and calisthenics programs. By promoting sustained core activation, Flutter Kicks contribute to better posture, reduced risk of lower back discomfort, and improved athletic performance. They are especially beneficial for individuals seeking a time-efficient and accessible way to challenge their core muscles with minimal impact. Whether you're a beginner or progressing toward advanced training, this exercise can be adapted by adjusting tempo or time under tension. Flutter Kicks are a staple in functional training circuits, bodyweight routines, and high-repetition abdominal sequences.
What are flutter kicks good for?
Flutter Kicks are excellent for building core endurance, targeting the lower abdominals, and strengthening the hip flexors without needing any equipment.
How long should I do flutter kicks as a beginner?
Beginners should start with 15 to 30 seconds of Flutter Kicks, focusing on form, and gradually increase duration as core strength improves.
Are flutter kicks better than leg raises?
Flutter Kicks and leg raises target similar muscles, but flutter kicks emphasize endurance and constant tension, making them better for sustained core engagement.
Can flutter kicks reduce belly fat?
While Flutter Kicks strengthen the abdominal muscles, reducing belly fat requires a combination of cardio, calorie control, and overall body fat reduction.
Do flutter kicks work the lower abs?
Yes, Flutter Kicks specifically engage the lower portion of the abdominal muscles, making them effective for developing lower core strength.