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Waist · Body Weight
Seated Flutter Kicks
Seated Flutter Kicks is a beginner isolation strength exercise that works the abs (waist), with the hip flexors and obliques assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Obliques · External Obliques, Internal Obliques
How to do Seated Flutter Kicks
- Sit on a bench with your legs extended straight out in front of you. Lean back slightly, supporting yourself by gripping the sides of the bench.
- Lift both legs off the bench a few inches, keeping them straight.
- Begin the flutter kicks by alternately raising and lowering your legs in a scissor-like motion, moving your right leg up while your left leg moves down and vice versa.
- Continue the flutter kicks for the desired number of repetitions or duration, keeping your core engaged and your movements controlled.
Form tips
- Keep your back straight and avoid rounding your shoulders to maintain proper form.
- Perform the exercise on a stable, non-slip bench to ensure safety and prevent slipping.
- If you are new to this exercise, start with a smaller range of motion and gradually increase it as you build strength.
Seated Flutter Kicks alternatives
More abs exercises
Seated Flutter Kicks FAQ
What muscles does Seated Flutter Kicks work?
Seated Flutter Kicks mainly works the abs in the waist (Rectus Abdominis). The hip flexors and obliques work as secondary muscles.
What equipment do you need for Seated Flutter Kicks?
None. Seated 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 Seated 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 Seated Flutter Kicks good for beginners?
Yes. Seated Flutter Kicks is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Seated Flutter Kicks burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Seated Flutter Kicks?
Other exercises for the abs include Barbell Seated Twist, Barbell Seated Twist on Exercise Ball, Standing Cable Oblique Twist and Bent Knee Lying Twist (On Stability Ball).
For developers
Use Seated 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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