Flutter Kicks | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Hip flexors, quads
Equipment: No equipment
Exercise for the opposite muscles: Bird dogs

FLUTTER KICKS INSTRUCTIONS

1. Lie on your back with your hands by your sides or place them underneath your glutes.
2. Alternate stacking your feet on top of each other.
3. Repeat until set is complete.

PROPER FORM AND BREATHING PATTERN

Maintain your abs and core engaged at all times and keep your lower back pressed against the floor. Breathe slowly and keep your chin off your chest, your head in a neutral position and your legs straight.

EXERCISE BENEFITS

Adding flutter kicks to your workout routine helps to increase core strength and definition, and improves your endurance and flexibility. This exercise targets the abdominal muscles and helps to define and slim down your waist.

DEMONSTRATION

SETS AND REPS

Try to complete 2 or 3 sets of 15 to 20 repetitions or do 2 or 3, 30 second sets. For a modified and easier version of the flutter kicks exercise, keep your head on the mat, your arms by your sides and keep your knees slightly bent.

CALORIES BURNED

To calculate the number of calories burned doing flutter kicks, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Plank
Crunches
Straight leg raise
Alternating superman