Flutter Kicks (version 3) (female) – Video Exercise Guide & Tips

Flutter Kicks (version 3) (female) - Video Exercise Guide & Tips

Get ready to tone your core and legs with Flutter Kicks! In this video exercise guide, we'll show you the proper form and technique for performing Flutter Kicks, along with common mistakes to avoid.

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Plus, we'll share tips on how to increase the intensity of this exercise. Whether you're a beginner or looking to challenge yourself, our sample workout routine will help you achieve your fitness goals.

So grab your mat and let's get started!

Key Takeaways

  • Flutter kicks for women can improve core strength, alleviate lower back pain, enhance balance, and boost athletic performance.
  • To perform flutter kicks properly, position yourself on your back, extend your legs straight out in front, lift your legs six inches off the floor, and alternate small, rapid kicks while engaging your abdominal muscles and avoiding arching your lower back.
  • Common mistakes to avoid during flutter kicks include lifting your upper body off the ground, bending your knees too much, using momentum to lift your legs, rushing through the exercise, and maintaining an inconsistent pace.
  • To increase the intensity of flutter kicks, you can incorporate ankle weights, try scissor kicks, perform them on a decline bench, increase the speed of the kicks, or add resistance to challenge your core muscles.

Benefits of Flutter Kicks for Women

If you're a woman, you can experience numerous benefits by incorporating flutter kicks into your exercise routine. One of the key benefits is the improvement of core strength, which is particularly important for women. Your core muscles play a vital role in maintaining good posture, stability, and overall body strength. By engaging your core during flutter kicks, you're strengthening your abdominal muscles, lower back, and hip flexors.

This can help alleviate lower back pain, improve your balance, and enhance your overall athletic performance. Additionally, flutter kicks are a great way to target and tone your lower abs, which can be a struggle area for many women. By consistently including flutter kicks in your fitness routine, you can sculpt and define your abdominal muscles, giving you a flatter and more toned midsection.

Transitioning into the subsequent section about proper form and technique for flutter kicks, it's important to ensure that you're performing the exercise correctly to maximize its benefits and avoid any potential injuries.

Proper Form and Technique for Flutter Kicks

To perform flutter kicks with proper form and technique, position yourself on your back and extend your legs straight out in front of you. This exercise targets your hip flexors, lower abs, and quads. Start by keeping your core engaged and pressing your lower back into the ground.

Lift your legs approximately six inches off the floor, and begin alternating small, rapid kicks up and down. Keep your legs as straight as possible and maintain a slight bend in your knees to avoid strain. Focus on using your abdominal muscles to control the movement and prevent your lower back from arching.

It's important to maintain a consistent pace and avoid jerky movements. You can also modify the exercise by placing your hands under your glutes to provide additional support. Remember to breathe throughout the exercise and avoid holding your breath.

Now that you know the proper technique for flutter kicks, let's move on to the next section to learn about common mistakes to avoid during this exercise.

Common Mistakes to Avoid During Flutter Kicks

To ensure proper form and maximize the effectiveness of your flutter kicks, it's essential to be aware of common mistakes to avoid during this exercise. By avoiding these mistakes, you can prevent injuries and get the most out of your workout.

One common mistake is lifting your upper body off the ground. This not only takes away from the effectiveness of the exercise, but it also puts strain on your lower back. To avoid this, keep your back flat on the ground and engage your core muscles throughout the movement.

Another mistake is bending your knees too much. This reduces the engagement of your lower abs and shifts the focus to your hip flexors. To prevent this, keep your legs straight and your toes pointed towards the ceiling.

It's also important to avoid using momentum to lift your legs. This can lead to jerky movements and can strain your hip flexors. Instead, focus on using your core muscles to control the movement and keep it steady.

Lastly, make sure to maintain a steady pace and avoid rushing through the exercise. Going too fast can compromise your form and increase the risk of injury. Take your time and focus on performing each rep with proper technique.

Tips for Increasing the Intensity of Flutter Kicks

To increase the intensity of your flutter kicks, you can incorporate variations and add resistance to challenge your core muscles even further. One way to do this is by adding ankle weights. These weights will increase the difficulty of the exercise by adding extra resistance for your leg muscles to work against.

Another variation you can try is the scissor kicks. Instead of moving both legs up and down together, alternate them in a scissor-like motion. This will engage your core muscles in a different way and make the exercise more challenging.

You can also try performing flutter kicks on a decline bench. This will increase the difficulty by adding an incline and forcing your core muscles to work harder to stabilize your body.

Lastly, you can increase the speed of your flutter kicks. Moving your legs faster will require more effort from your core muscles, making the exercise more intense.

By incorporating these variations and adding resistance, you can effectively increase the difficulty of your flutter kicks and maximize the benefits for your core muscles.

Now that you know how to increase the intensity of your flutter kicks, let's move on to a sample flutter kicks workout routine.

Sample Flutter Kicks Workout Routine

Now let's dive into a sample flutter kicks workout routine to help you effectively target and strengthen your core muscles. Incorporating flutter kicks into your fitness regimen can provide a challenging and effective way to work your abs and improve your overall strength.

Here's a sample routine to get you started:

  1. Flutter Kick Circuit: Begin by lying flat on your back with your legs extended. Perform flutter kicks for 30 seconds, focusing on keeping your core engaged and your legs straight. Rest for 15 seconds, then repeat for a total of 3 sets.
  2. Flutter Kick Plank: Start in a high plank position with your hands directly under your shoulders. Lift one leg off the ground and perform flutter kicks for 30 seconds, then switch legs. Repeat for 3 sets, alternating legs each time.
  3. Full Body Flutter Kick: Stand up straight with your feet hip-width apart. Jump up and perform flutter kicks in the air, alternating your legs quickly. Continue for 1 minute, then rest for 30 seconds. Repeat for 3 sets.

Adding these sample flutter kicks variations to your workout routine can help you engage your core muscles and promote overall strength and stability. Remember to always maintain proper form and listen to your body's limits. Incorporating flutter kicks into a full body workout can provide an effective way to challenge your core and improve your fitness level.

Frequently Asked Questions

How Many Calories Can Be Burned by Doing Flutter Kicks?

Flutter kicks are a great exercise for overall fitness. They engage your core, glutes, and legs, helping to strengthen and tone those areas. Incorporating flutter kicks into a full body workout routine can increase calorie burn and improve cardiovascular endurance.

While the exact number of calories burned varies based on factors like intensity and duration, you can expect to burn a decent amount with this dynamic exercise.

Can Flutter Kicks Help in Reducing Belly Fat?

Flutter kicks can indeed help in reducing belly fat. They target the abdominal muscles and can contribute to toning and strengthening the core.

However, it's important to consider certain factors. If you have back pain, flutter kicks mightn't be suitable for you as they can strain the lower back.

It's always best to consult with a healthcare professional before starting any exercise routine.

Additionally, while doing flutter kicks every day may yield faster results, it's essential to listen to your body and allow for proper rest and recovery.

Are There Any Modifications for Pregnant Women to Perform Flutter Kicks Safely?

During pregnancy, it's important to prioritize safety and make modifications to your exercise routine. When it comes to flutter kicks, there are a few precautions you should take.

First, avoid lying flat on your back after the first trimester to prevent reduced blood flow to the baby. Instead, prop yourself up with pillows or perform the exercise on your side.

Additionally, listen to your body and modify the intensity as needed.

Always consult with your healthcare provider for personalized advice.

Can Flutter Kicks Help in Improving Posture?

Flutter kicks can definitely help improve your posture. By engaging your core muscles, flutter kicks strengthen the muscles that support your spine and promote proper alignment. This can lead to better posture and reduce the risk of lower back pain.

Additionally, flutter kicks target the lower back muscles, which can help improve their strength and flexibility. So, incorporating flutter kicks into your workout routine can have numerous benefits for your core strength and lower back health.

Is It Necessary to Warm up Before Performing Flutter Kicks?

Before diving into flutter kicks, it's important to warm up your body. Warming up has numerous benefits, like increasing blood flow, loosening muscles, and reducing the risk of injury. So yes, it's necessary to warm up before performing flutter kicks.

However, many people make common mistakes while doing this exercise. To avoid them, focus on maintaining proper form, engaging your core, and breathing correctly. These tips will help you get the most out of your flutter kicks routine.


Incorporating flutter kicks into your workout routine can bring numerous benefits for women. Not only do they target your lower abs and improve core strength, but they also help tone your legs and improve hip flexibility.

Remember to maintain proper form and avoid common mistakes like arching your back. To make the exercise more challenging, try increasing the speed or adding ankle weights.

Give flutter kicks a try and enjoy the results they bring to your fitness journey.

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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