Flutter Kicks

Introduction

Flutter Kicks are a dynamic and effective core exercise that primarily targets the lower abdominal muscles while also engaging the hip flexors and quads. This movement involves lying on your back and performing a rapid, alternating leg motion that mimics a fluttering or kicking action. Flutter Kicks are particularly beneficial for enhancing core stability, improving lower body endurance, and can be easily incorporated into various workout routines due to their simplicity and minimal equipment requirement. Whether you're a beginner looking to build foundational core strength or an advanced athlete aiming to refine your abdominal definition, Flutter Kicks offer a versatile and challenging addition to your fitness regimen.

Execution

How to Perform Flutter Kicks

Setup

1. Lie down on your back on a mat or a comfortable surface.
2. Extend your legs fully and place your arms by your sides, palms facing down.
3. Engage your core by pulling your belly button towards your spine.
4. Lift your head, neck, and shoulders slightly off the ground to engage your upper abs.
5. Raise your legs about 6 inches off the ground, keeping them straight.

Execution

1. Begin the movement by lifting your right leg slightly higher while lowering your left leg just above the ground.
2. Quickly switch the position of your legs, lifting your left leg while lowering your right leg.
3. Continue to alternate your legs in a fluttering motion, maintaining a steady pace.
4. Keep your core engaged throughout the exercise to prevent your lower back from arching.
5. Breathe steadily and maintain control over your movements.

Finishing

1. Slowly lower both legs to the ground after completing your desired number of repetitions or time duration.
2. Relax your head, neck, and shoulders back onto the mat.
3. Take a few deep breaths to recover before moving on to your next exercise.