Flutter Kicks tutorial
Flutter kicks are a lying exercise where you alternately raise and lower your straight legs in small movements. They work the lower abs and hip flexors and build core endurance. No equipment is needed and they suit beginners at home.
How to perform
- Lie on your back on a mat with your hands by your sides or under your hips.
- Press your lower back into the floor and brace your core.
- Lift your straight legs about 15 cm off the floor.
- Raise one leg slightly while lowering the other.
- Switch legs quickly in small, controlled movements.
- Continue for 20 to 30 seconds or a set number, then lower your legs gently.
Breathing: Breathe steadily and calmly throughout without holding your breath.
Key tips
- If your lower back lifts off the floor, raise your legs higher.
- Keep your toes pointed and knees straight.
- Keep your head down or only slightly lifted to avoid neck strain.
Common mistakes
- Arching the lower back off the floor
- Kicking with an overly large, uncontrolled range
- Holding the breath through the set
Safety: People with low-back pain should keep the legs higher or do the dead bug instead.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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