Although you might associate flutter kicks with swimming, this exercise isn’t limited to the water. With nothing but a yoga mat beneath you, you can perform the amazing core exercise known as flutter kicks on the floor. They are basic bodyweight exercises seen in well-known fitness regimens like strength training, Pilates, and barre.
Flutter kicks are a great new workout to add to your repertoire if you’re searching for something that works your lower, deep abs while also getting your hips moving. Here’s how to perform the ideal set of flutter kicks with the correct form at home, along with all of their practical advantages for daily activity.
How do Flutter Kicks work?
Scissor kicks, sometimes referred to as flutter kicks, are a low-impact core exercise that works the wall of your lower abdomen. You can work your core, raise your legs off the floor while maintaining a stationary upper body, and flutter your straight legs up and down like you’re swimming on your back by lying face up on an exercise mat.
This quick yet efficient workout improves core strength and stability over time. It just takes a few minutes to complete.
The advantages of Flutter Kicks
The lower abs, in particular, can be strengthened with flutter kicks, according to NASM-certified personal trainer and Garage Gym Pro co-founder Andrew White. “They also help to enhance coordination and endurance.”
According to White, flutter kicks work the rectus abdominis, obliques, and hip flexors—the three primary muscle groups in your core. Additionally, you will strengthen your transverse abdominis. This innermost ab muscle supports and protects your spine if you correctly engage your deep, deep core by raising your pelvic floor and drawing your navel into your spine. These muscle groups enable the development of core power, which is the basis for improved functional movement, healthy posture, and support for the spine and pelvis.
Your core muscles essentially connect your lower and upper bodies, so having a strong core can aid you with daily actions like dressing and taking a shower. Additionally, it can support proper posture, balance, stability, and a pain-free, healthy back. On the other hand, basic movements like standing can become quite challenging if you have a weak or imbalanced core.
Guidelines for Flutter Kicks
“Adding flutter kicks to your routine can have a variety of advantages, such as strengthening your core muscles and increasing your hip mobility,” advises White. It’s crucial to follow your body’s signals and execute them with good form. This exercise works best when done deliberately; here’s how to perform flutter kicks correctly and powerfully for a significant burn in your abs.
1. For lower back support, lie on your back with your arms by your sides or under your hips (however, this exercise can also be more difficult if you maintain your palms under your hips or glutes).
2. To activate your core, pull your belly button inward towards your spine. Keep your head, neck, and shoulders level on the ground if you are experiencing shoulder aches.
3. Press your lower back into the mat while raising your head, neck, and shoulders off it if you are able to do so. Keep your chin tucked in. (Alternatively, if it’s more comfortable, maintain your upper body on the ground.)
4. Elevate your legs a little off the ground, then scissor-kick them up and down in a limited range of motion.
5. You can either count the kicks in a set, such as 20 flutter kicks, or you can time yourself to complete the exercise, such as 20 seconds of flutter kicks.
You can vary the tempo at which you flutter your legs; going quicker might intensify the exercise more like a cardio session. If you’re not familiar with flutter kicks, begin at a slower pace and concentrate on engaging your core and keeping proper form the entire time.
Changes and Adaptations
You can change the difficulty of flutter kicks to make them easier or harder.
Make them simpler:
⦁ Stoop your legs. “You can bend your knees slightly if you find flutter kicks too difficult,” suggests White. As bending your knees helps relieve joint stress, this change can also be beneficial for those who have knee pain or injury.
⦁Stretch your legs farther above the ground. “Leaving your head resting on the mat and lifting your legs higher can make flutter kicks a little easier,” explains registered dietitian and certified personal trainer Tiffany Lankford, RDN.
Make them harder:
- To intensify them, raise your legs slightly above the ground. Take the opposite action as described above! As tolerated, keep your legs straight and flex them towards the floor. According to Lankford, “your legs get more difficult the lower you are.”
- Raise your shoulders and head a little off the floor. Try raising your head, neck, and shoulders off the floor while maintaining a straightforward glance towards the ceiling (avoid bending your neck or lowering your eyes) to further target the other ab muscles.
Should Flutter Kicks Be Avoided by Anyone?
Pregnant women should refrain from flutter kicks, according to Lankford, as it’s crucial to avoid crunching and twisting abdominal movements during pregnancy. White advises against using this exercise unless they’ve seen a physical therapist or other healthcare provider or until they’ve been shown appropriate adaptations for their situation if they have low back pain or injuries. We advise seeing a healthcare provider if you’re not sure if flutter kicks are safe for you.
