Description

Flutter kicks are a core exercise that targets the lower abdominal muscles.

Starting Position

Lie flat on your back with your hands under your glutes for support, legs extended straight out.

Technical Execution

Alternately raise and lower your legs in a fluttering motion while keeping them straight and close to the ground.

Range of Motion

Focus on a controlled range of motion, moving the legs up and down without swinging or jerking.

Variations

To increase the difficulty, you can perform flutter kicks with ankle weights or increase the speed of the movement.

Common Mistakes

Common mistakes include lifting the legs too high, arching the back, and not engaging the core muscles.

Practical Advice

Focus on keeping your lower back pressed into the floor and your core engaged throughout the movement.

Additional Notes

Make sure to breathe continuously and avoid holding your breath during flutter kicks.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

abs

Secondary Muscles

hip flexors