Flutter Kicks
About This Exercise
A core exercise that targets the lower rectus and transverse abdominis.
How to Perform
- 1
Setup
Lie flat on your back on a mat with your legs extended and arms at your sides, palms facing down. Press your lower back firmly into the floor by engaging your core.
- 2
Lift Your Legs
Raise both legs about 6 inches off the ground while keeping them straight. Keep your lower back pressed into the mat throughout the movement.
- 3
Alternate Kicks
Begin alternating small, rapid up-and-down kicks with each leg, moving from the hips. The range of motion should be about 6-12 inches. Keep your legs straight and toes pointed.
- 4
Maintain and Breathe
Continue the flutter motion for the designated time or reps, breathing steadily throughout. Keep your core braced and lower back glued to the floor.
Form Tips
- •Press your lower back into the mat at all times
- •Keep your legs as straight as possible
- •Use small, controlled kicks - not large swinging motions
- •Engage your core throughout, not just your hip flexors
Common Mistakes to Avoid
- •Arching the lower back off the floor, which strains the spine
- •Lifting the legs too high, reducing core engagement
- •Bending the knees instead of keeping legs straight
- •Holding your breath instead of breathing steadily
Muscles Worked
Primary
Secondary
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