Flutter Kicks (version 2) (female) – Video Exercise Guide & Tips

Flutter Kicks (version 2) (female) - Video Exercise Guide & Tips

Get ready to tone your core and strengthen your lower body with flutter kicks (version 2)!

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique to maximize your results.

Avoid common mistakes and discover modifications for beginners.

If you're looking for a challenge, we've got advanced variations and progressions for you too.

Follow our tips and make the most out of your flutter kicks (version 2) workout.

Let's get started!

Key Takeaways

  • Flutter kicks target and strengthen the lower abdominal muscles
  • Proper form and technique are essential for maximum results
  • Avoid common mistakes such as bending knees and holding breath
  • Flutter kicks can be modified for beginners and advanced individuals

Benefits of Flutter Kicks (version 2)

One major benefit of Flutter Kicks (version 2) is that they help strengthen and tone your lower abdominal muscles. Flutter kicks are an effective exercise for targeting the rectus abdominis, which is the muscle responsible for creating that coveted six-pack look. By engaging your lower abs, flutter kicks can help you achieve a more defined and toned midsection.

To reap the benefits of flutter kicks, it's important to maintain proper form and technique. Start by lying flat on your back with your legs extended and your hands placed underneath your glutes for support. Lift your legs slightly off the ground, keeping them straight and close together. Begin the exercise by alternately raising and lowering each leg in a controlled and controlled motion, mimicking the fluttering movement.

To maximize results and minimize the risk of injury, it's crucial to maintain proper form throughout the exercise. Keep your core engaged and your lower back pressed firmly into the ground to ensure that the focus remains on your lower abs. Avoid using momentum or swinging your legs, as this can take away from the effectiveness of the exercise.

Incorporating flutter kicks into your workout routine can help you strengthen and tone your lower abdominal muscles, leading to a stronger core and a more defined midsection. Remember to maintain proper form and technique to achieve the best results.

Proper Form and Technique

To maintain proper form and technique during flutter kicks, position your body correctly and focus on engaging your core muscles. Here are some tips to help you perform flutter kicks with the right form and prevent injuries while activating your muscles effectively:

  1. Lie flat on your back: Start by lying on your back with your legs extended and your arms by your sides. Ensure that your lower back is pressed firmly against the floor or mat.
  2. Engage your core: Before you begin the flutter kicks, engage your core muscles by drawing your navel towards your spine. This will help stabilize your lower back and protect it from strain.
  3. Lift your legs slightly off the ground: Slowly raise your legs a few inches off the ground while keeping them straight. Make sure to maintain this position throughout the exercise to engage your abdominal muscles.
  4. Alternate leg movements: Begin the flutter kicks by moving your legs up and down in a scissor-like motion, with one leg moving up as the other moves down. Keep your movements controlled and avoid any jerking or swinging motions.

Common Mistakes to Avoid

To avoid common mistakes during flutter kicks, make sure to maintain the correct leg positioning. Keep your legs straight and toes pointed, avoiding any bending at the knees.

Additionally, engage your core muscles throughout the exercise to prevent any strain on your lower back.

Lastly, pay attention to your breathing technique, inhaling deeply as you lower your legs and exhaling as you raise them.

Incorrect Leg Positioning

Avoid positioning your legs incorrectly when performing flutter kicks to maximize the effectiveness of the exercise. Improper leg movements can lead to muscle imbalances and reduce the benefits of this workout. To ensure you're positioning your legs correctly, keep the following tips in mind:

  1. Keep your legs straight and fully extended throughout the movement. Avoid bending your knees or allowing them to sag.
  2. Engage your core muscles to maintain stability and prevent excessive arching of the lower back.
  3. Point your toes and flex your feet slightly to engage the muscles in your legs and prevent cramping.
  4. Maintain a steady and controlled pace, avoiding any jerky or rushed movements.

Lack of Core Engagement

Ensure proper engagement of your core muscles to maximize the effectiveness of flutter kicks. Core stability is crucial in maintaining proper form and preventing injury during this exercise. Neglecting to engage your core can lead to inefficient movement and decreased overall strength gains.

To avoid this common mistake, focus on activating your abdominal muscles by pulling your belly button towards your spine. This will help stabilize your torso and maintain a strong and stable position throughout the movement. Additionally, incorporating core strengthening exercises such as planks, Russian twists, and bicycle crunches into your workout routine can further enhance your core stability and improve your flutter kicks.

Now, let's explore another important aspect of proper form – the breathing technique.

Improper Breathing Technique

To maximize the effectiveness of your flutter kicks and prevent common mistakes, it's important to focus on maintaining proper breathing technique throughout the exercise. Proper breathing techniques can help you stay focused, improve your endurance, and prevent fatigue. Here are some common mistakes to avoid when it comes to breathing during flutter kicks:

  1. Holding your breath: Holding your breath can cause tension in your body and decrease your performance. Remember to exhale as you kick your legs up and inhale as you lower them down.
  2. Shallow breathing: Breathing shallowly can limit the amount of oxygen you take in, leading to fatigue. Take deep breaths, filling your lungs fully with each inhale.
  3. Breathing too fast: Rapid breathing can cause hyperventilation and make you feel dizzy. Breathe at a steady pace, coordinating your breath with your movements.
  4. Not breathing rhythmically: Sync your breathing with the rhythm of your kicks to maintain a smooth and controlled movement.

Modifications for Beginners

If you're a beginner looking to modify your flutter kicks, there are a few options that can make the exercise easier for you.

One option is to perform the exercise with your hands placed under your hips for added support.

Another modification is to bend your knees slightly instead of keeping your legs straight.

These modifications can help you progress gradually and avoid common mistakes that beginners often make.

Easier Progression Options

Try modified variations of flutter kicks to make them easier for beginners. Here are some alternative exercises that can help you progress gradually:

  1. Bent knee flutter kicks: Start by lying on your back with your knees bent and feet flat on the ground. Lift one leg off the ground and perform flutter kicks with a smaller range of motion. This modification reduces the intensity and allows you to focus on proper form.
  2. Flutter kicks with support: Sit on the edge of a bench or chair with your hands gripping the sides for support. Lift your legs off the ground and perform flutter kicks while maintaining balance. This variation provides stability and makes it easier for beginners to engage their core muscles.
  3. Flutter kicks with ankle weights: For added resistance, wear ankle weights while performing flutter kicks. Start with lighter weights and gradually increase as you get stronger. This modification challenges your muscles and helps build endurance.
  4. Flutter kicks in water: If you have access to a pool, try doing flutter kicks in water. The buoyancy of water reduces the impact on your joints and makes it easier to perform the exercise. This modification is great for beginners with joint issues or those looking for a low-impact workout.

Common Beginner Mistakes

Avoid these common beginner mistakes when performing flutter kicks to ensure proper form and maximize the effectiveness of the exercise.

One of the most common mistakes in flutter kicks is lifting your head and shoulders off the ground. This not only puts strain on your neck and back but also takes away from the engagement of your core muscles. To prevent this, keep your head and shoulders relaxed on the ground and focus on engaging your abs.

Another mistake to avoid is bending your knees too much. It's important to keep your legs straight throughout the movement to fully target your lower abs and hip flexors.

Lastly, make sure to maintain a steady and controlled pace throughout the exercise. Rushing the movement can lead to improper form and reduced effectiveness.

Advanced Variations and Progressions

To advance your flutter kicks, incorporate challenging variations and progressions into your routine. Here are some advanced modifications and training techniques to take your flutter kicks to the next level:

  1. Weighted Flutter Kicks: Hold a dumbbell or a weighted plate on your chest while performing flutter kicks. This added resistance will increase the intensity and engage your core muscles even more.
  2. Alternating Flutter Kicks: Instead of keeping both legs straight throughout the exercise, alternate between lifting one leg up and lowering the other. This variation adds an element of coordination and challenges your stability.
  3. Scissor Kicks: Start with your legs extended straight up in the air. Then, open your legs wide and cross them over each other in a scissor-like motion. This variation targets your inner thighs and adds a dynamic element to your flutter kicks.
  4. Flutter Kicks with a Stability Ball: Lie on your back and place a stability ball between your feet. Lift your legs off the ground and perform flutter kicks while squeezing the ball. This variation not only works your core but also improves your balance and stability.

Incorporating these advanced variations and progressions into your routine will help you continuously challenge your muscles and improve your strength and endurance.

Now, let's move on to some tips for getting the most out of flutter kicks (version 2).

Tips for Getting the Most Out of Flutter Kicks (Version 2)

Maximize your results with flutter kicks (version 2) by implementing these tips.

When it comes to maximizing your results with flutter kicks, it's important to avoid plateaus and keep challenging your muscles.

First, focus on proper form. Keep your core engaged, back flat on the ground, and legs straight. This will ensure that you're targeting the right muscles and getting the most out of each repetition.

Secondly, increase the intensity by adding resistance. You can use ankle weights or resistance bands to make the exercise more challenging. This will help to build strength and endurance in your lower body.

Additionally, vary the tempo of your flutter kicks. By alternating between fast and slow movements, you can engage different muscle fibers and prevent your body from adapting to the same routine.

Finally, incorporate flutter kicks into a well-rounded workout routine. Pair them with other exercises that target your abs, hips, and legs for a comprehensive lower body workout.

Frequently Asked Questions

How Many Sets and Reps Should I Do When Performing Flutter Kicks (Version 2)?

When performing flutter kicks (version 2), it's important to consider the number of sets and reps for optimal results. To determine this, you should focus on proper form first.

Once you have mastered the technique, you can gradually increase the intensity by incorporating variations of flutter kicks (version 2) for advanced users.

Remember to listen to your body and start with a manageable number of sets and reps before progressing.

Can Flutter Kicks (Version 2) Help Me Tone My Abdominal Muscles?

Yes, flutter kicks (version 2) can help tone your abdominal muscles. They're a great addition to your workout routine and can be done alongside traditional ab exercises.

However, it's important to note that they shouldn't replace those exercises entirely. To get the most out of flutter kicks (version 2), make sure to avoid common mistakes such as lifting your lower back off the ground and using momentum instead of engaging your core muscles.

Is It Necessary to Warm up Before Doing Flutter Kicks (Version 2)?

Before engaging in any exercise, it's important to warm up properly to prevent injury and maximize the benefits of your workout. Warming up increases blood flow and prepares your muscles for the upcoming activity.

When performing flutter kicks (version 2), warming up is crucial to prevent strain on your abdominal muscles. Additionally, maintaining proper form during flutter kicks (version 2) is essential to target your abs effectively and avoid any unnecessary strain on other muscle groups.

How Often Should I Incorporate Flutter Kicks (Version 2) Into My Workout Routine?

To effectively incorporate flutter kicks (version 2) into your workout routine, it's important to consider a few factors.

First, start by modifying the exercise for beginners by reducing the range of motion or performing the movement with bent knees. This will help build strength and endurance gradually.

Additionally, incorporating flutter kicks (version 2) into your cardio routine can offer several benefits. It can improve core strength, tone the lower body, and increase overall endurance.

Are Flutter Kicks (Version 2) Suitable for People With Lower Back Pain?

Flutter kicks (version 2) may not be suitable for individuals with lower back pain. If you experience discomfort, there are alternative exercises that can target the same muscle groups without straining your lower back.

Additionally, modifications can be made to make flutter kicks (version 2) safer for individuals with lower back pain. It's important to consult with a healthcare professional or a certified fitness trainer to find the best alternatives and modifications that fit your specific needs.


In conclusion, flutter kicks (version 2) are an efficient and effective exercise for strengthening the core and lower body.

By maintaining proper form and technique, avoiding common mistakes, and implementing modifications for beginners or advanced variations for more challenge, you can maximize the benefits of this exercise.

Remember to follow the tips provided to get the most out of your flutter kicks and achieve your fitness goals.

So, get ready to kick-start your workout routine with flutter kicks (version 2) for a stronger and fitter you.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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