Flutter Kicks
Hips · Body weight
Target muscles
Iliopsoas
Also works
QuadricepsSartoriusAdductor brevisTensor fasciae lataeAdductor longusPectineus
Flutter Kicks is a lower body exercise that primarily targets the core, specifically the lower abdominal muscles, and also engages the hip flexors and quads. It's an excellent choice for athletes, fitness enthusiasts, or anyone looking to strengthen their core and improve overall stability. By incorporating Flutter Kicks into your workout routine, you can enhance muscle endurance, improve posture, and even contribute to better performance in various sports and daily activities.
How to do it
- 1Lift your legs off the ground about 6 inches, keeping them straight and parallel to each other.
- 2Begin to move one leg up while the other moves down, alternating them in a 'fluttering' motion.
- 3Keep your abdominal muscles engaged throughout the exercise and try to keep your lower back flat on the ground.
- 4Continue the fluttering motion for your desired number of repetitions or time duration.
Tips
- Engage Your Core: Before you start the movement, engage your abdominal muscles. This is important for stability and to ensure that the right muscles are working during the exercise. Remember, flutter kicks are primarily a core exercise, so if you're not feeling it in your abs, you're probably doing it wrong.
- Controlled Movements: When performing the exercise, lift one leg up while keeping the other one down. The movements should be small, steady, and controlled. Avoid kicking your legs too high or too fast as this can strain your back and won't target your abs as effectively.
- Keep Your Lower Back Pressed Down: A common mistake is to allow your lower back
Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits