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Flutter Kicks

A core-strengthening exercise performed lying on your back that targets the lower abs through alternating leg movements while maintaining a stable core.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on your back with legs extended and arms at your sides. Lift both legs slightly off the ground and perform alternating up and down movements with your legs, keeping them straight and maintaining core engagement.

Starting Position

Lie supine on the floor with legs extended straight out, arms at your sides, and core engaged.

Finishing Position

Continue the alternating leg movements while maintaining the starting position with legs lifted slightly off the ground.

Form Cues

Keep your lower back pressed to the floor, engage your core, maintain steady breathing, keep legs straight

Common Mistakes

Arching lower back, not engaging core, moving legs too fast, not maintaining proper form

Progression Tips

Increase duration, add ankle weights, or perform with arms extended overhead for increased difficulty.

Regression Tips

Bend knees, reduce range of motion, or perform with legs on the ground for easier variation.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in your back or hips.