Abs & core
Flutter Kicks
Small, quick up and down kicks with straight legs while you lie on your back. They keep your abs and hip flexors working for the whole set.
- Works
- Core, hip flexors, quads
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back with your legs straight and your hands by your sides or tucked under your hips.
- 2Press your lower back into the mat and lift both heels a few inches off the floor. Lift your head and shoulders a little if that feels comfortable.
- 3Kick one leg up a few inches while the other lowers, like a swimmer's kick.
- 4Keep switching in a quick, steady rhythm, with your heels never touching down.
Cues
- Press your lower back into the mat.
- Small, fast kicks from the hips.
- Keep breathing the whole set.
Common mistakes
- Lower back lifting off the mat. Raise your legs higher. The closer they are to the floor, the harder it is to keep your back down.
- Big, swinging kicks. Keep the kicks to a few inches. Small and controlled keeps the work in your abs.
- Holding your breath. Breathe in and out steadily. Short breaths are fine.
Easier
Tiff's version keeps her legs higher, closer to straight up, which is easier on the lower back.
Harder
Lower your legs closer to the floor while your back stays down, or lift into a hollow hold with your arms overhead as you kick.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Do flutter kicks work your lower abs?
Your abs are one long muscle, so you can't work just the lower part. But holding your legs up makes you feel it low in your belly, and your hip flexors work hard too. Keeping your lower back pressed down keeps the work in your abs.
