Try Flutter Kicks for Lower Abs: How to Do It and the Benefits

Photo by Future Leader Camp from Flickr

Jul 13, 2020 05:00 PM

A Flutter Kick is a movement that affects the lower abdominal wall in particular. To do flutter kicks, you need to lie on your back and use your core to "flutter" your legs up and down.

During pilates, barrel, and strength training courses, you will also see this type of movement. Continue reading to learn how to do flutter kicks as well as the benefits we have compiled for you below!

How to Do Flutter Kicks

Photo by Marion Doss on Flickr

1. Basic Flutter Kicks

Start on the floor with your hands under your back to provide some extra support. Lift your legs up to a vertical position (90 degrees) above your hips. Crunch the head and neck off the ground and keep the abdominals engaged. Next start lowering your legs slowly towards the floor.

Concentrate on keeping your knees fully extended by flexing your quads from this position. Lift one leg nearly 3 to 4 inches higher than the other, then swap positions. Switch your feet up and down in this position using a gentle cadence while holding the tight brace in your abs.

To keep the lower back safe, follow these tips:

1. Pull the belly button close to your spine and draw the abs in.

2. Work on lowering your lower back to the floor. This should tilt your hips more upright and balance the lower vertebrae.

3. When back pain continues, push on your legs off the ground. This will prevent the stretching of your hip flexors and so, put less strain on your back.

You should move on to flutter-kick progressions until you have the basic move down. Here are a few variants which you can consider.

2. Elevated Torso Flutter Kicks

Before you start, place your hands on the floor behind you to raise up your torso from the floor at an angle of around 45 degrees. Concentrate on keeping the torso straight, without raising the chest or shoulders upward, and leaving the upper back flat. Push the legs up into the upright position and start moving.

3. Hollow-Hold Flutter Kicks

This variant creates the same result as the heightened torso, but with an additional twist. Hold your knees off the ground and straighten up before you. Your abs will have to work even harder to keep your torso straight.

The deep core and the muscles of your and middle back have to pull much closer to keep your spine rigid. You might need to lift your feet off the ground slightly elevated, supporting your lower back.

4. Weighted Hold Flutter Kicks

Place a medicine ball or small dumbbell above the chest in outstretched hands, then smash the hollow-hold flutter. Start low, then slowly add weight as you get stronger.

5. Weighted Feet Flutter Kicks

To make the move more difficult, place a weight between your knees using your adductor (inner thigh) muscles to move it around in a circular motion. For some extra assistance, using the original starting spot, with your hands beneath your lower back.

6. Decline Flutter Kicks

Carry out the flutter kick lying at a downward angle on the bench. They feel heavier, with more gravity applied to your legs. To keep your pelvic area from falling down, you'll need to brace your powerful abdominal muscles firmly.

Flutter Kicks Abs

Photo by Future Leader Camp on Flickr 

How to do: Lie on a mat on your stomach, and keep in your hands a single dumbbell (or medicine ball). Place the dumbbell overhead, raise your back off the board. Heave your knees off the floor and push your ass down into the ground. Running your feet up and down easily as you float in the sea. 

Set a 30-second timer to see how long you can keep in shape when completing the exercise. This is your three to four-round average time now. Based on how the rest of the day goes, it will change all the time. Please ensure your low backdrops straight into the floor below you.

Flutter Kicks Benefits

Photo by Petranek Fitness - CrossFit LA, Rancho Park on Flickr 

Flutter kicks help to reinforce the muscles in the core. Other benefits include:

  • enhanced posture
  • enhanced stability and balance
  • more defined abdominal muscles
  • enhanced ease while doing physical exercise such as swinging a golf club or trying to tie your shoes
  • allow you to meet your fitness goals since the solid core of most is essential for physical exercises