Flutter kicks are an exercise that works the muscles of your core, specifically the lower rectus abdominal muscles, plus the hip flexors. They mimic a swimming stroke, but are performed on dry land. You can perform them lying on your back, or, if you want to also strengthen your back muscles, you can do them lying on your stomach.
How to:
1. Lie down on your back, facing up.
2. Place both your hands underneath your buttocks.
3. Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, and lift the left leg so it hovers a few inches off the floor.
4. Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
5. For more of a challenge, lift your head and neck off the floor.
6. Repeat this motion for up to 30 seconds.
Benefits
Abdominal exercises, like flutter kicks, help strengthen the core muscles. Benefits of a strong core include:
* improved posture
* improved balance and stability
* more defined abdominal muscles
* increased ease while doing physical activities like swinging a golf club, reaching for something on a shelf, or tying your shoes
* helping you reach your fitness goals because a strong core is important for most physical activities
Flutter kicks may be a good alternative to other lower abdominal strengthening exercises such as boat pose, mountain climbers, and V-ups.
Risks
If you experience lower back pain, doing flutter kicks may irritate your back more. It’s important to follow the safety instructions and never lift your lower back off the ground or arch the back during the exercise.
Your hip flexors may become tight as a result of doing flutter kicks. Try these stretches and exercises to strengthen the hip flexors.
Always get your doctor’s approval before starting a new exercise routine. Stop performing flutter kicks if you experience any pains or feel dizzy.
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Source Health Line
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