How to do Flutter Kicks

Flutter kicks alternate small leg lifts while lying on your back to target the lower abs and hip flexors.

Difficulty: Intermediate
Equipment: None or Yoga Mat
Sets & reps: 3 rounds of 30 seconds

Target muscles

Lower Rectus Abdominis
Hip Flexors

Also works

Obliques
Quadriceps
Transverse Abdominis

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Technique

Step-by-step instructions

Lie on your back with legs straight and arms by your sides.
Lift your head and shoulders slightly and brace your core.
Raise both legs a few inches off the floor.
Kick your legs up and down in small, alternating movements.
Keep the movement continuous for the full interval.

Common mistakes

Arching the lower back.
Bending the knees too much.
Kicking too high and too slowly.
Straining the neck.

Benefits

Targets the lower abs.
Builds core endurance.
Strengthens hip flexors.
No equipment needed.

Flutter Kicks for Lower Abs

Flutter kicks keep your legs moving in small, quick scissor motions just above the floor. Holding this position challenges the lower abs and hip flexors and builds core endurance.

Keep It Safe:

Press your lower back into the floor.
Raise the legs higher to make it easier.
Place hands under your hips for support.

Keep going

More Core & Abs exercises

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Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

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Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

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V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

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Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

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Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

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Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

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Train Flutter Kicks in 3D