Flutter Kicks

Lower AbsBodyweight

Flutter kicks target your lower abs through isometric stability and dynamic leg movement. Performed lying down, they require zero equipment.

How to do it

1Lie flat on your back with your lower back pressed firm into the floor. Place hands beside your hips or tucked under your glutes for support.

2Lift both legs off the ground to roughly 45 degrees, toes pointed.

3Scissor your legs up and down in small, continuous, alternating movements.

4Keep the kicking motion smooth, tight, and controlled throughout.

5Maintain straight legs with soft knees, keeping your core braced and lower back flat.

Common mistakes

Arching your lower back: if your back arches off the mat, tuck your pelvis immediately to re-engage your abs.

Legs too high or low: lifting legs too high eases ab tension; dropping too low arches your lower back. Find your sweet spot.

Jerky or wild kicks: keep movements small, tight, and deliberate.

Holding your breath: keep your breathing steady and continuous throughout the set.

Breathing

Breathe naturally and rhythmically—inhale for a few kicks, exhale for a few kicks.

Make it harder or easier

To make it easier: bend your knees slightly or kick higher off the ground.

To make it harder: lower your legs closer to the floor while keeping your lower back pressed down, or increase time under tension.

Lift your head and shoulder blades slightly off the floor to fire up your upper abs simultaneously.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.