Flutter Kicks are a calisthenics exercise that targets the lower abdominal muscles, hip flexors, and lower back. This exercise is excellent for building core strength, improving endurance, and enhancing stability in the midsection. Flutter Kicks are a dynamic and effective movement that can be easily incorporated into any core workout routine.
How to Perform:
- Begin by lying flat on your back on an exercise mat with your legs extended and your arms by your sides, palms facing down.
- Engage your core by pulling your belly button towards your spine, and press your lower back into the mat to prevent arching.
- Lift both legs off the ground about 6-12 inches, keeping them straight and close together.
- Start the movement by alternately lifting one leg slightly higher while lowering the other, performing a fluttering motion with your legs.
- Keep the movement controlled and continuous, with your legs hovering above the ground throughout the exercise.
- Continue fluttering your legs for the desired duration or number of repetitions, focusing on maintaining a steady pace and keeping your core engaged.
Tips:
- Keep your head and shoulders relaxed on the mat, or lift them slightly for an added challenge.
- Ensure that your lower back stays pressed into the mat to protect your spine and maximize core engagement.
- Breathe steadily throughout the exercise, exhaling as you flutter and inhaling as you switch legs.
- Start with 2-3 sets of 20-30 seconds of flutter kicks, gradually increasing the duration as your core strength improves.
Flutter Kicks are a highly effective exercise for targeting the lower abs and building a strong, stable core. They are perfect for adding variety to your ab workout and can be performed anywhere, making them a convenient and versatile exercise for anyone looking to improve their core fitness.
