How can I stop my lower back from hurting during the movement?

Focus on tilting your pelvis backward and pressing your navel into the floor; if the pain persists, raise your legs slightly higher to reduce the leverage on your spine.

Where should I place my hands for better stability?

Placing your palms flat on the floor beside your hips is standard, but tucking them under your glutes can help beginners maintain a flat back.

What is the ideal speed for flutter kicks?

A moderate, controlled tempo is most effective for muscle engagement. Speeding up often leads to poor form and reliance on momentum rather than the obliques.

Flutter Kicks Guide: Sculpt Obliques and Core Stability

Master flutter kicks with our expert guide. Learn the proper technique to target your obliques and lower abs while protecting your spine.

How to Perform

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

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

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Iliopsoas
Sartorius

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core