Bodyweight Training

Flutter Kicks exercise

Flutter kicks are a core-strengthening exercise that primarily targets the lower abdominal muscles, hip flexors, and legs. The movement mimics a swimming kick motion while lying on your back, engaging your core to stabilize the body and maintain constant tension. This low-impact yet effective bodyweight exercise improves endurance and control, making it ideal for ab circuits and cardio-core training.

Flutter Kicks exercise demonstration

How to perform Flutter Kicks

  1. Lie on your back with your legs extended and arms at your sides or underneath your glutes for support.
  2. Lift your head, shoulders, and both legs a few inches off the ground, keeping them straight.
  3. Engage your core and press your lower back into the floor.
  4. Begin alternating small, quick up-and-down kicks with your legs.
  5. Move one leg upward while the other lowers slightly, then switch in a continuous motion.
  6. Keep your movements controlled and avoid touching the floor with your legs.
  7. Breathe steadily and repeat for the desired time or number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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