Flutter Kicks

Exercise Description
Main Target Muscles	Core, Lower Rectus Abdominal Muscles
Secondary Target Muscles	Hip Flexors
Force Type	Pull
Workout Type	Cardiovascular
Gym Gear	Bodyweight
Fitness Level	Beginner
Compound/Isolated	Compound

Targeted Muscles: Core

Flutter Kicks Overview

Exercises like flutter kick target your core muscles, particularly the lower rectus abdominal muscles and your hip flexors. They are carried out on dry land, although they resemble swimming strokes. You can carry out these exercises while lying on your back or if you wish to improve your back muscles while lying on your stomach.

How to Do It?

• Lie down with your back to the ceiling.
• Put your hands beneath your buttocks.
• Lift the right leg off the floor just past hip height while keeping your lower back firmly planted on the floor. Lift the left leg just a few inches off the ground.
• Hold for 2 seconds, then change the leg positions and kick with a flutter.
• Lift your head and neck off the floor to make the exercise more challenging.
• Continue doing this for up to 30 seconds.

Flutter Kicks Tips

• Keep your legs straight and together as you kick.
• Point your toes and keep your knees slightly bent.
• Keep your back and hips straight, and do not arch your back.
• Do not hold your breath while kicking; breathe regularly.
• Kick from the hip, not the knee.
• Practice regularly to improve your technique and increase your endurance.