Flutter Kicks
Lying on your back with straight legs lifted just off the floor, you kick the legs up and down in small alternating strokes. It trains the lower abs and hip flexors under continuous tension. Choose it as a timed finisher once leg raises feel controlled.
Updated
Primary muscles: Lower Abs. Supporting muscles: Hip Flexors. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie on your back with the legs straight and the hands palms down beside the hips.
- Press the low back into the floor and brace the core.
- Lift both heels about 15 centimetres off the floor.
- Raise one leg about 30 centimetres while the other stays low.
- Move the legs up and down in small, quick alternating kicks without touching the floor.
- Keep kicking at a steady pace until the time is up, then lower both legs.
Watch for
- Low back lifting off the floor.
- Knees bending as the legs tire.
- Big, swinging kicks that trade control for speed.
Breathing
Breathe steadily with the rhythm of the kicks, never holding your breath.
Tip
Raise the working height of the legs or slide the hands under the hips if the low back starts to arch.
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