Bodyweight

Flutter Kick

The Flutter Kick exercise strengthens your lower abdominal area with fast leg lift motions, enhancing core strength and stability for improved athletic performance and daily activities.
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Flutter Kick instructions
Step-by-step instructions
1
Lie flat on your back on a mat with your arms by your sides and your palms facing down.
2
Raise your legs around 4-6 inches off the ground while keeping them straight.
3
Start moving your legs in an up-and-down motion, as though you're kicking something in the air.
4
Keep your kicks small and fast, all while keeping your lower back pressed down on the mat.
5
Continue this motion for the programmed time, then relax and gently lower your legs.
Lie flat on your back on a mat with your arms by your sides and your palms facing down.
Raise your legs around 4-6 inches off the ground while keeping them straight.
Start moving your legs in an up-and-down motion, as though you're kicking something in the air.
Keep your kicks small and fast, all while keeping your lower back pressed down on the mat.
Continue this motion for the programmed time, then relax and gently lower your legs.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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