Core
Flutter Kicks
A low-impact abdominal movement designed to develop lower-core stability and rotational endurance through rhythmic pulses.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a stable surface with your arms resting at your sides or tucked slightly under your glutes for lumbar support.
Engage your core to press your lower back firmly into the floor, eliminating any space between your spine and the ground.
Lift both legs approximately six inches off the floor while keeping your knees locked and toes pointed.
Raise your left leg slightly higher than the right while maintaining a rigid torso and steady breathing.
Lower the left leg back to the starting height as you simultaneously raise the right leg in a smooth, alternating scissoring motion.
Maintain a consistent, rhythmic tempo for the duration of the set without letting your heels touch the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back away from the floor
- Lifting the legs too high and reducing core tension
- Holding your breath instead of breathing rhythmically
- Bending the knees rather than moving from the hips
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.