How long should a beginner do flutter kicks for?

Start with 2 to 3 rounds of 20 to 30 seconds, keeping the low back pinned the entire time, resting a full minute between rounds. Once you can hold the low back flat for the full 30 seconds, add a round instead of extending the time.

How do you make flutter kicks easier or harder?

Easier: raise the legs higher off the floor, or bend the knees slightly to shorten the lever. Harder: lower the legs closer to the floor, point the toes, or add light ankle weights.

What are flutter kicks good for?

They're a lower-ab and hip-flexor endurance finisher, good for anyone wanting a core burnout at the end of a session. They're a poor choice for someone with existing low back pain, since the constant hip-flexor tension can aggravate a sensitive spine even with the low back pressed down; a dead bug is a safer substitute.

Beginner

Flutter Kicks

Flutter kicks keep the lower abs and hip flexors under constant load by holding the legs low while they scissor up and down. The endless tension makes them a great endurance finisher for the anterior core. Because the legs never rest, keeping the low back flat is critical to keep the strain off your spine.

Equipment: Body Weight
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals
Browse by movement: Core Brace

How to do it

1
Lie flat with legs extended and hands under your hips for support.
2
Brace your abs and lift both heels a few inches off the floor.
3
Press your low back firmly into the ground.
4
Kick one leg up while the other lowers, then switch in a smooth scissor.
5
Breathe steadily as you alternate for the target time or reps.
6
Keep the kicks small and controlled rather than wild.

Tips

Raise the legs higher if your low back arches; a higher angle is easier on the spine.
Keep the abs braced the entire set so the hip flexors do not take over.
Point the toes and keep the legs long to increase the challenge.

Variations

Common mistakes

The low back lifts off the floor as the legs scissor, shifting the load off the abs and onto the lumbar spine with every kick.
The kicks grow larger and wilder as fatigue sets in, turning a controlled scissor into a flailing motion that loses tension.
Holding the breath through the set instead of breathing steadily spikes tension in the neck and chest rather than the abs.
Setting the legs too low for your current strength keeps the low back pinned for only the first few reps before it lifts for the rest of the set.

Frequently asked

How long should a beginner do flutter kicks for?: Start with 2 to 3 rounds of 20 to 30 seconds, keeping the low back pinned the entire time, resting a full minute between rounds. Once you can hold the low back flat for the full 30 seconds, add a round instead of extending the time.
How do you make flutter kicks easier or harder?: Easier: raise the legs higher off the floor, or bend the knees slightly to shorten the lever. Harder: lower the legs closer to the floor, point the toes, or add light ankle weights.
What are flutter kicks good for?: They're a lower-ab and hip-flexor endurance finisher, good for anyone wanting a core burnout at the end of a session. They're a poor choice for someone with existing low back pain, since the constant hip-flexor tension can aggravate a sensitive spine even with the low back pressed down; a dead bug is a safer substitute.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises