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Flutter Kicks

Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesIliopsoas
Secondary Muscles, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
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Introduction to the Flutter Kicks

Flutter Kicks is a lower body exercise that primarily targets the core, specifically the lower abdominal muscles, and also engages the hip flexors and quads. It's an excellent choice for athletes, fitness enthusiasts, or anyone looking to strengthen their core and improve overall stability. By incorporating Flutter Kicks into your workout routine, you can enhance muscle endurance, improve posture, and even contribute to better performance in various sports and daily activities.

Performing the Flutter Kicks: A Step-by-Step Tutorial

  • Lift your legs off the ground about 6 inches, keeping them straight and parallel to each other.
  • Begin to move one leg up while the other moves down, alternating them in a 'fluttering' motion.
  • Keep your abdominal muscles engaged throughout the exercise and try to keep your lower back flat on the ground.
  • Continue the fluttering motion for your desired number of repetitions or time duration.

Tips for Performing Flutter Kicks

  • **Engage Your Core**: Before you start the movement, engage your abdominal muscles. This is important for stability and to ensure that the right muscles are working during the exercise. Remember, flutter kicks are primarily a core exercise, so if you're not feeling it in your abs, you're probably doing it wrong.
  • **Controlled Movements**: When performing the exercise, lift one leg up while keeping the other one down. The movements should be small, steady, and controlled. Avoid kicking your legs too high or too fast as this can strain your back and won't target your abs as effectively.
  • **Keep Your Lower Back Pressed Down**: A common mistake is to allow your lower back

Flutter Kicks FAQs

Can beginners do the Flutter Kicks?

Yes, beginners can do the Flutter Kicks exercise. However, they should start slow and focus on maintaining proper form. If they find it too difficult, they can modify the exercise by bending their knees or reducing the range of motion. It's also important to gradually increase the intensity as their strength and endurance improve. As with any exercise, it's recommended to seek advice from a fitness professional to ensure the exercise is being done correctly and safely.

What are common variations of the Flutter Kicks?

  • Weighted Flutter Kicks: By adding ankle weights or holding a medicine ball between your feet while performing flutter kicks, you can increase the intensity and challenge of the exercise.
  • Reverse Flutter Kicks: Instead of lifting your legs upwards, you start with them in the air and lower them down, working your lower abs in a different way.
  • Side Flutter Kicks: This variation involves lying on your side and performing the flutter kick motion, which can help to target the oblique muscles.
  • Seated Flutter Kicks: Performed while sitting on the edge of a bench or chair, this variation can help to target your lower abs more directly.

What are good complementing exercises for the Flutter Kicks?

  • Leg Raises can enhance the benefits of Flutter Kicks as they target the lower abdominal muscles, improving your core strength and stability, which can help increase the intensity and effectiveness of your Flutter Kicks.
  • Bicycle Crunches complement Flutter Kicks well as they target both the upper and lower abs, as well as the obliques, providing a comprehensive core workout that can help improve the effectiveness of your Flutter Kicks.

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