Flutter Kicks

How to do it

1. Lie on your back with your arms by your sides, or your hands under your hips for support.
2. Press your lower back into the mat and, if you can, lift your head and shoulders with your chin tucked.
3. Lift your straight legs a few inches off the floor.
4. Kick them alternately up and down in a small range, at a steady pace.
5. Keep going for the set, stopping if your lower back starts to arch.

Key cues

• Lower back pressed into the mat
• Legs straight
• Small, steady kicks
• Feel it in your abs, not your hips
• Chin tucked

Common mistakes

• Letting the lower back arch off the floor
• Lowering the legs further than your back can stay flat
• Letting the hip flexors do the work instead of the abs

Muscles worked

Primary

Abs

Secondary

Obliques and hip flexors

Equipment

Exercise mat.

References

1. Real Simple: How to Do Flutter Kicks
2. Fitness Volt: Flutter Kicks Guide