Abs & core
Hollow Hold Flutter Kicks
Flutter kicks done from a hollow hold, with your arms reaching overhead and your shoulders off the floor. Your abs hold the whole shape while your legs kick, which makes it one of the harder flutter kick versions.
- Works
- Core, hip flexors, quads
- Equipment
- A mat, plus a light dumbbell if you want more
- Load
- Bodyweight or light
How to do it
- 1Lie on your back with your legs straight and your arms reaching overhead by your ears.
- 2Press your lower back into the mat and lift your shoulders, arms and legs into a hollow hold.
- 3Keep your upper body still and kick your legs up and down in small, quick flutters.
- 4Hold the hollow shape for the whole set, with your shoulders and heels off the floor.
Cues
- Upper body still, legs do the moving.
- Lower back stays pressed down.
- Small kicks, long legs.
Common mistakes
- Lower back arching. Kick with your legs higher, or bring your arms toward your feet, until your back stays flat.
- Shoulders dropping to the floor. Keep reaching your arms long and your chin slightly tucked so your upper back stays lifted.
- Kicks too big. Big kicks rock your body. Keep them to a few inches.
Easier
Tiff's version rests her head down and kicks with her legs higher: plain flutter kicks.
Harder
Hold one light dumbbell overhead with straight arms, or kick with your legs closer to the floor.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What is the difference between flutter kicks and hollow hold flutter kicks?
In regular flutter kicks your upper body can rest on the floor. In the hollow hold version your shoulders and arms stay lifted too, so your abs hold the whole shape while your legs kick.
