Flutter Kicks

Flutter kicks are popular exercise that can help tone the abs, especially the lower abs. This challenging bodyweight move builds core strength and stability by targeting the core muscles, especially the rectus abdominis (six pack abs), but also the transverse abdominis (deep abs muscles) and obliques (side abs). In addition to your core, flutter kicks work the glutes, quads, hip flexors, and even the lower back muscles.

Flutter kicks involve holding the core muscles under tension for a longer time, which improves muscular endurance. This exercise can also enhances mobility of the hip flexors.

Flutter kicks are also sometimes called scissor kicks.

How to Do
Flutter Kicks

Starting position: Lie on your back on a yoga mat. Place your hands by your sides or under your glutes, with your palms facing down. Engage your core and press your lower back into the mat. Lift both legs up so they form about a 45-degree with the floor.

• Keeping your legs straight, kick your legs up and down, slightly lowering one leg and raising the other. Continue alternating fluttering movement.

Breath: Do not hold your breath. Breathe steadily and with control throughout the exercise.

Do not arch your back and keep your core engaged throughout the exercise. To help with this pull your belly button into your spine.

Perform the movements rhythmically and with control.

Variations: To make this exercise harder raise your head, neck, and shoulders slightly off the floor, add ankle weights, or simply increase how high you raise your legs.