Flutter kicks are an intense abdominal exercise. It may not seem like much of a challenge at first, but the challenge will become readily apparent as the seconds turn into minutes.
Lie flat on your back, with your arms resting palms down by your sides.
Lift your heels about 6 to 12 inches off of the floor. Keep your legs straight.
Move your legs up and down, in small, rapid and scissor-like motions. Use your arms to stabilize you, but keep your back flat against the floor.
Keep your abdominal muscles contracted throughout the exercise -- they should be doing most of the work.
Perform flutter kicks until you reach fatigue; or use a set number of repetitions. Beginners should perform two sets of 10 reps with each leg, while an advanced flutter-kick workout would be two sets of 12 reps.
Tips & Warnings
- You can alter the intensity of the exercise by changing the size of the kicks, or the height you hold your feet off the ground.
- Photo Credit Rommel Canlas/iStock/Getty Images
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