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Waist · Body Weight
Flutter Kicks
Flutter Kicks is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Flutter Kicks
- Lie on your back with your legs extended and your arms at your sides, palms facing down. Place your hands under your hips for added support if needed.
- Lift your legs off the floor a few inches, keeping them straight and close together.
- Quickly alternate kicking your legs up and down in a small, controlled motion, engaging your core throughout the movement.
- Continue the flutter kicks for the desired duration, maintaining a steady and controlled pace. Lower your legs back to the floor to complete the exercise.
Form tips
- Move your legs in a controlled manner to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you kick your legs and inhaling as you maintain the movement.
- Avoid letting your lower back arch off the floor; keep it pressed down to prevent strain.
- Adjust the height of your kicks to suit your fitness level and comfort, starting with smaller kicks and increasing the range of motion as you build strength.
Flutter Kicks alternatives
More abs exercises
Flutter Kicks FAQ
What muscles does Flutter Kicks work?
Flutter Kicks mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors work as secondary muscles.
What equipment do you need for Flutter Kicks?
None. Flutter Kicks is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Flutter Kicks should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Flutter Kicks good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Flutter Kicks burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Flutter Kicks?
Other exercises for the abs include Plate Russian Twist, Reverse Ab Wheel Rollout, Dumbbell Russian Twist With Legs Floor Off and Ab Wheel Take It or Leave It.
For developers
Use Flutter Kicks in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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