Three Types of Flutter Kicks Workout

by Toluwani Oyesola June 16, 2021

Flutter kick is an exercise that helps to work the muscles of the core and the hip flexors.

Types of Flutter Kicks

Standard Flutter Kick: It is the basic form of flutter kick and it is beginner friendly. It is used to a basis for all the other forms of flutter kicks.

Criss- cross Flutter Kick: It is just a step further from the standard further kick. In this form, instead of just lifting the legs. you lift your leg and then cross them over each other.

If you lift your left leg and lower your right, you cross your left leg over your right leg and vice versa.

Prone Flutter Kick: This variation of flutter kicks is quite different from the first two. Here you lie on your stomach, place your elbows out wide and your hands in front of face, you can place either your chin or forehead on your hands.

Lift your legs above the floor a bit, and then lift one and lower the other. Switch the legs as fast as you can, repeat for 30 seconds.

Muscles activated during flutter kicks

Core (Rectus abdominis,Transversus abdominis, Multifidus, Internal Obliques, External Obliques, Erector Spinae (Sacrospinalis), Longissimus Thoracis, Diaphragm, Latissimus Dorsi, Trapezius).

Hip Flexors (Sartorius, Rectus Femoris, Psoas Major, Iliacus, Pectineus, Adductor Longus, TFL).

Muscles worked by the various variations of flutter kick

Criss- cross Flutter Kick: This variation of flutter kick helps to work the core and adductors.

Prone Flutter Kick: It helps to work the glutes and core.

How to Perform Flutter Kicks

Steps on how to do a standard flutter kick

Step 1: Lie down flat on your back (on a mat or rug), facing up.

Step 2: Place your hands underneath your bum.

Step 3: Lift your legs a few inches above the floor.

Keep your legs as straight as you can.

Step 4: Raise up your right leg, while simultaneously lowering your left leg. Switch the position of the legs.

Keep your lower back on the ground.

Step 5: Continue switching the legs, as fast as you can.

Repeat for 30 seconds. If you want to challenge yourself, raise up your shoulder.

Benefits of Flutter Kicks

It can help in improving the body's posture.

It helps to increase the balance and stability of the body.

It helps to strengthen and further define the abdominal muscles.

It increases our ability to do daily physical activities such as walking, reaching for things, bending among others.

It helps you to achieve your fitness goals. Regularly doing exercises helps to weight and fitness goals.

Other health benefits of flutter Kicks

It can reduce blood pressure

It may reduce the amount of low-density lipoprotein (LDL) cholesterol.

It can help in increasing the amount of high-density lipoprotein (HDL) cholesterol.

It can help to increase insulin sensitivity

Cons of Flutter Kicks

Lower back pain: If you lower back is lifted off the ground while doing flutter kicks, it can result in ache around the area.

Tight Hip Flexors: When flutter kicks are done frequently, they can tighten your hip flexors. Doing stretches such as seated butterfly, pigeon pose and bridge before and after the workout, will help to loosen and strengthen the hip flexors.

In conclusion, adding flutter kicks to your workout routine will help to further challenge your core and leg muscles. It is important to master the standard form before moving on to more challenging types, to prevent injuries.