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Flutter Kicks

Small alternating leg kicks while holding the lower back down train endurance in the lower abs.

BeginnerBodyweight3 × 20–40 s
Flutter Kicks demonstration thumbnail — How to Do Flutter Kicks | Hyper Engage Your Lower Abs, Whole Rectus Abdominis and Oblique Muscles
Lower absBodyweight

Flutter Kicks

Demo · LivingFit

Verified Flutter Kicks demonstration by LivingFit. Click to play.

How to do the Flutter Kicks

  1. 1Lower back stays on the floor
  2. 2Legs straight, small kicks
  3. 3Lift higher if the back arches
  4. 4Breathe steadily

Benefits of the Flutter Kicks

  • Builds strength and size in the lower abs through a full, controlled range of motion
  • Also trains hip flexors as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services