Perfect Form: How To Do Flutter Kicks (Core Exercise)

Of all the classes I’ve taught over the years, the one that always maintains it’s popularity is core related. We’re all literally obsessed with abs, huh?! And flutter kicks have been one of my go to core exercises in this class for as long as I can remember!

Depending on how you do them, they can be a great exercise for your deep core stabilising muscles, for lower abs and for upper abs too. 

So let’s dive into how to do flutter kicks and everything else you need to know.  

What Are Flutter Kicks? 

Flutter kicks are a core exercise that target the lower abdominal muscles – specifically your rectus abdominis and obliques – hip flexors, and thighs. They’re usually incorporated into routines for building core strength and improving endurance. 

Benefits of Flutter Kicks 

Flutter kicks have a range of benefits which makes them a popular exercise for strengthening the core and lower body. One significant advantage is their ability to target the lower abdominal muscles effectively.

As you perform flutter kicks, the constant alternating motion engages the lower abs, helping to tone and strengthen this area. This targeted activation can contribute to improved muscle definition and a more sculpted appearance in the lower abdomen over time.

But we all know that visible 6-pack abs don’t mean you have a functional core, right?! 

Also, because flutter kicks are a dynamic exercise they engage multiple muscle groups at the same time. The primary focus is of course on the lower abs, but other muscles such as the hip flexors, thighs, and even the upper abdominal muscles are also recruited to stabilise the body throughout the movement. This enhances muscular endurance and promotes better overall core strength and stability.

Something I never really considered was how flutter kicks can help improve hip flexibility and mobility. The repetitive kicking motion dynamically stretches the hip flexors with each repetition, promoting greater range of motion and reducing the risk of tightness or discomfort in this area.

Improved hip mobility can translate to enhanced performance in various activities, such as running, cycling, and weightlifting, by allowing for more efficient movement patterns and reducing the risk of injury.

Stronger Core For Reduced Lower Back Pain

The core muscles, including the abdominals, obliques, and back extensors, play such a crucial role in supporting the spine and maintaining proper posture. When these muscles are weak or imbalanced, it can lead to poor spinal alignment, excessive stress on the lower back, and increased risk of injury. 

By strengthening the core muscles through targeted exercises like flutter kicks, you can improve stability and support for the spine, thereby reducing strain on the lower back. Strong core muscles help to distribute the forces exerted on the spine more evenly during daily activities and movements and also when exercising, running or cycling. 

Additionally, core exercises can help improve overall posture as poor posture, like slouching or excessive arching of the lower back, can contribute to muscle imbalances and strain on the spine. Strengthening the core muscles can help correct your posture and promote a more neutral spine alignment, reducing the risk of discomfort and injury.

Moreover, core exercises often incorporate movements that improve flexibility and mobility in the spine and surrounding muscles. Enhanced flexibility can help alleviate tension and tightness in the lower back, leading to decreased pain and stiffness over time.

I should also add that when you’re incorporating core exercises into a routine to address lower back pain, it’s super important to focus on proper form and technique.

Performing exercises incorrectly can exacerbate existing issues or lead to new injuries. So if you do suffer with low back pain, please do consult a professional – my suggestions being an Osteopath or Physiotherapist.

How To Do Flutter Kicks 

Here’s my little guide on how to do flutter kicks with proper form: 

Start by laying flat on your back on your exercise mat, with arms by your sides and palms facing down.

Keeping straight legs with toes pointed, lift them a few inches off the ground. 

You’re going to raise your legs (to at least a 45-degree angle) and lower them again while doing the flutter kick movement – which is crossing over your right leg and left leg repeatedly – keeping your core engaged and your lower back pressed into the floor.

Make sure to breathe steadily throughout the exercise and avoid arching your back.

Try: 20 – 40 seconds of flutter kicks 

Common Mistakes to Avoid

One of the most common ‘mistakes’ when doing flutter kicks is arching your lower back which can put undue strain on the lumbar spine and diminish the engagement of the core muscles.

To prevent this, focus on keeping the lower back pressed into the floor by actively engaging the core throughout the movement. I usually cue to ensure your spine remains neutral, with the space for one hand to be able to slide under the lower back. 

As with a lot of core exercises, it’s essential to breathe when doing flutter kicks to support core engagement and prevent breath-holding, which can increase pressure on the lower back. Try to breathe naturally and rhythmically throughout the exercise, inhaling and exhaling as you flutter your legs.

When it comes to engaging your core, the typical cue is to squeeze your belly button towards your spine. While this can work, it’s probably more useful to say “zip up your core from your pubic bone to your belly button”. Try it and see what you think! 

In terms of neck position, you can either do a standard flutter kick with head and shoulders on the ground, or you can lift your head neck and shoulders to engage the upper abdominals.

If you do choose not to lift the upper body, you can prevent discomfort in the neck or strain by keeping your head and neck relaxed, with your gaze directed towards the ceiling or slightly in front of you. If like me, you suffer with a heavy bowling ball head when lifted (lol) you can use your hands/arms to support the back of your head. 

Some Flutter Kick Variations (Progressions & Regressions)

Flutter kicks are a pretty firey core exercise anyway, but you can still spice them up a little. One option is as mentioned above, with upper body lifted to engage the upper parts of your core. It’s basically a hollow hold with the flutter kick movement. 

You could also add weight by using ankle weights or holding a weight above your chest with straight arms, with the upper body lifted. 

To regress the exercise, I would suggest bending the legs slightly and reducing the range of the movement – the lower you go with the legs, the more you work the core. So reduce how low you take the legs. 

Incorporating Flutter Kicks Into Your Fitness Routine

Personally, I do a 30min core specific workout each week and also add core moves into my strength workouts and tacked onto HIIT workouts. Core strength is fundamental for everyday life and if you take part in sports like running and cycling, serious core strength will translate into performance. 

My core specific workouts consist of 10 core movements, broken down into two blocks where we complete two sets of each exercise. 

Great thing about flutter kicks and core workouts is you can do them anywhere; all you need is an exercise/yoga mat. 

If you’re a cyclist, you could add a set of flutter kicks to these do anywhere core exercises specifically for cyclists. 

---

More Core On The Blog: 

• 30 minute No Equipment Core Workout
• Workout Your Core Like Serena Williams
• 3 Advanced Core Exercises To Progress Plank
• 4 Plank Variations To Progress Your Core Workout [#2]
• 3 Exercises to Strengthen Your Arms, Shoulders & Core (Drill Pack 2)
• Core Exercises To Add To Your Workout (Drill Pack 1)

---

Come Workout Online?

If you’re looking for workouts you can simply follow along, you can join us in the keep it simpElle studio each week for live 30 minute classes. I’m a certified Personal Trainer and Group Fitness Instructor. 

Here’s the current timetable:

• HIIT & Core: a 30 minute full body hiit workout using bodyweight that’ll have you hit your max heart rate, with shorter recoveries 
• Strength: 30 minute progressive strength training classes packed with full body exercises, using whatever equipment you have like kettlebells, dumbbells, barbells or items from you house 
• HardCore: 30 minute of different exercises, all with a core focus, bodyweight workout, no equipment needed   

Book your spot in class here or check out the on-demand studio membership with 100+ classes including functional strength, bodyweight training, upper body exercise, a strength training programme and new classes added each and every month. 

If you have any questions, please just get in touch. All of these workouts can be done from the comfort of your living room; no gym membership required. 

Will you add flutter kicks into your existing core workout?! Or do you already include them? Drop a comment below to share your thoughts. If there’s another move you’re keen to master, I’d love to know!

Elle

p.s Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.