Lie on your back and perform quick, alternating small leg kicks while keeping your abdominals engaged. The movement works the abdominal muscles with emphasis on the hips and lower core.
How to do the Flutter Kicks#
- Lie flat on your back with your legs extended and your hands either at your sides or tucked under your hips for support.
- Raise both feet a few inches off the floor and brace your core so your lower back stays close to the ground.
- Alternately kick your legs up and down in small, controlled motions, keeping one leg slightly higher while the other lowers.
- Maintain steady breathing and a tight midsection throughout each repetition.
- Pause or lower your legs to the floor if your lower back begins to arch or you lose core contact.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
- Secondary: Quads (Quadriceps Femoris)
Common mistakes#
- Allowing the lower back to lift away from the floor.
- Using large, fast swings instead of small controlled kicks.
- Holding your breath during the set.
- Lifting the head and straining the neck.
