Flutter Kicks

Flutter kicks are an effective exercise that focuses on strengthening the lower part of the stomach and core muscles . The exercise also activates the hip flexors and leg muscles, and contributes to increased endurance. Since the exercise is easy to perform without equipment, it can be included in all types of training sessions, both at home and at the gym.

Correct Technique

How to perform flutter kicks with the correct technique:

  1. Starting position: Lie flat on your back with your arms next to your body or placed under your lower back for extra support. Tighten the core muscles and press the lower back towards the ground.
  2. Movement: Lift both legs slightly off the floor and begin to move them in an alternating kicking pattern, where one leg is raised while the other is lowered.
  3. Control: Keep your movements smooth and controlled, focusing on using your abs to move your legs. Avoid bending your back.
  4. Breathing technique: Ensure a steady breathing rhythm, and exhale when you tighten the core.

Common Errors

Avoid these common mistakes when performing flutter kicks:

  • Raised lower back: Many people lift their lower back off the ground, which can strain the back. Make sure that the lower back is firmly pressed down against the ground during the entire exercise.
  • For fast movements: The exercise should be performed slowly and controlled. Too fast movements can reduce efficiency.
  • Using hip flexors instead of core: Concentrate on activating your abs instead of using your hip flexors.

Modifications and Variants

Try these variations to adjust the difficulty:

  • Beginner-friendly: Raise your legs higher off the floor to reduce the strain on your lower back, or bend your knees slightly.
  • Advanced variation: Hold a dumbbell or medicine ball over your chest while performing the exercise to increase the challenge.
  • Vertical Flutter Kicks: Perform the exercise hanging from a bar to challenge the core muscles from a different angle.

Repetitions and Sets

Adjust the number of sets and repetitions based on your fitness level:

  • Beginner: Perform 3 sets of 15-20 second flutter kicks, with 30-45 seconds rest between sets.
  • Medium: Increase to 3 sets of 25-30 seconds, and reduce the rest time to 20-30 seconds between sets.
  • Advanced: Perform 3-4 sets of 40-60 seconds with minimal rest (15-20 seconds) between sets.

Breathing technique

Correct breathing technique will improve performance during flutter kicks:

  • Inhale: Inhale as you lower one leg to the ground.
  • Exhale: Exhale as you lift the opposite leg, keeping your core tight throughout.
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