Flutter Kicks

Description

How to Do Flutter Kicks

1. 1
   Setup

   Lie flat on your back on a mat, extending your arms alongside your body with palms down for support, and keeping your legs straight and together.

2. 2
   Setup

   Engage your core by pressing your lower back firmly into the mat, then lift both legs approximately 6-12 inches off the ground, keeping them completely straight.

3. 3

   Exhale as you smoothly lift one leg slightly higher (e.g., to 12-18 inches) while simultaneously lowering the other leg a few inches closer to the floor without letting it touch.

4. 4

   Inhale as you alternate the leg positions, lifting the lower leg as the higher leg lowers, maintaining continuous tension and core engagement.

5. 5

   Continue this alternating, controlled kicking motion for the desired duration, focusing on keeping your legs straight and your core tight throughout the entire set.

Tips

• Control the range of motion by performing smaller, deliberate kicks; this is more effective for glute and hamstring engagement than large, uncontrolled swings.
• Maintain consistent core engagement throughout the exercise to prevent your lower back from arching and ensure spinal stability.
• Coordinate your breathing with the movement, exhaling as one leg rises and inhaling as you switch, to help maintain intra-abdominal pressure and core stability.
• Keep your toes pointed away from your body to help maintain straight legs and enhance the engagement of your leg muscles.

Common Mistakes

• ×Arching the lower back indicates weak core engagement; actively press your lumbar spine into the floor by bracing your abdominals to fix this.
• ×Letting your heels touch the floor between kicks reduces continuous tension on the target muscles; maintain your legs elevated throughout the entire set to keep the muscles working.
• ×Using momentum instead of muscle control means you're swinging your legs too fast; slow down the movement and focus on controlled hip flexion and extension to engage the muscles properly.