Flutter Kicks

Learn how to do Flutter Kicks with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Abs Hip FlexorsLower Back No equipment

Flutter Kicks is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Lower Back. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Flutter Kicks

A core-strengthening exercise involving alternating leg kicks while lying on your back to target the lower abs and hip flexors.


Instructions:


  • Lie flat on your back with your legs extended and arms by your sides, palms down.

  • Lift your head, shoulders, and both legs slightly off the floor.

  • Keep your core engaged and alternate kicking your legs up and down in a fluttering motion.

  • Maintain controlled movement without letting your heels touch the ground.

  • Breathe steadily throughout the exercise.


Common mistakes:


  • Arching the lower back

  • Moving legs too quickly without control

  • Letting heels touch the floor between reps

  • Straining the neck by pulling with the head


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Muscles & equipment

Primary muscleAbsSecondary muscleLower back
EquipmentNo equipment

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Flutter Kicks

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, Lower Back
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Flutter Kicks

What muscles does Flutter Kicks work?

Flutter Kicks primarily targets the Abs, with secondary engagement of the Hip Flexors, Lower Back.

How do you do Flutter Kicks correctly?

A core-strengthening exercise involving alternating leg kicks while lying on your back to target the lower abs and hip flexors. Instructions: p]:inl

Is Flutter Kicks good for beginners?

Flutter Kicks has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Flutter Kicks?

Flutter Kicks requires: No equipment.

What are the benefits of Flutter Kicks?

Flutter Kicks strengthens the Abs, engages the Hip Flexors and Lower Back, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Flutter Kicks?

Similar exercises to Flutter Kicks include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Flutter Kicks better than Decline Crunch?

Both Flutter Kicks and Decline Crunch target the Abs. Flutter Kicks uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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