Flutter Kicks

Flutter Kicks is an easy yet highly effective exercise targeting your core, hips, and legs. This exercise particularly strengthens the lower abdominal muscles and hip flexors, making it ideal for toning and shaping the entire abdominal area. Flutter Kicks can be performed as part of an ab-circuit or as a warm-up for other strength exercises.

Correct Form and Technique

To perform Flutter Kicks correctly, follow these steps:

  1. Lie flat on your back with your legs extended and hands positioned under your hips for support.
  2. Lift your head and shoulders slightly off the floor and keep your legs extended with your feet about 15-20 cm off the ground.
  3. Begin alternating lifting one leg while lowering the other in a quick, controlled "flutter" motion.
  4. Keep your core engaged throughout the exercise, and avoid arching your back. Move your legs in small, controlled kicks.

Common Mistakes

Avoid these typical mistakes during Flutter Kicks:

  • Too large kicks: Keep the kicks small and controlled to ensure you are properly engaging the lower abdominal muscles.
  • Arched back: If you feel pain in your lower back, make sure your back remains flat against the floor and your core is engaged.
  • Too fast movements: Avoid using momentum; instead, focus on slow and controlled movements to optimize muscle engagement.

Modifications and Variations

Here are some variations of Flutter Kicks that can be adapted to your level:

  • Banded Flutter Kicks: Use a resistance band around your legs to increase resistance and make the exercise more challenging.
  • Scissor Kicks: Substitute Flutter Kicks with Scissor Kicks, where the legs cross each other instead of moving up and down.
  • Flutter Kicks on a bench: Perform the exercise on a bench to increase tension in the core and hip flexors.

Reps and Sets

To build core strength, you can start with 3 sets of 20-30 seconds. Gradually increase the time or the number of kicks as you get stronger.

Breathing

Proper breathing helps maintain control and stability during Flutter Kicks:

  • Inhale slowly as you lift your legs.
  • Exhale as you lower your legs in each alternating movement.
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