Monday, December 10, 2012

Article # 110. Abdominal Flutter Kicks




The flutter kick is an effective and challenging abdominal exercise that challenges the core muscles while strengthening the hip flexors. Short of a mat, the exercise requires no equipment and can be done anywhere--in a gym, at home or while on a trip. Proper form is essential during flutter kicks, as it prevents straining the back. Tweak the exercise to accommodate correct form and to meet your current fitness level. Increase intensity as your strength develops over time.


  1. Lie on the floor with back flat to the floor and legs extended out and knees bent slightly.
  2. Place your arms beside you with palms facing down on the floor.
  3. Lift your heels off the ground, about 6 inches, and kick your legs up and down in a flutter like motion.
  4. Keep your abs contracted during the scissor kicks.
  5. Repeat for 10 to 20 repetitions.

Note:  Your feet should be about 10 to 18 inches off the floor while doing this exercise.  However if you feel pressure on your back raise your legs higher until your back is more comfortable.


Tips and Warnings
If flutter kicks are too hard, build strength with leg raises. Lie on a mat and extend your legs straight in the air above your hips. Alternate lowering your right and left leg towards the ground and returning them to the start position. Focus on breathing during the flutter kick; do not hold your breath.






11 comments:

  1. It's a shame you don't have a donate button! I'd definitely donate to
    this excellent blog! I suppose for now i'll settle for bookmarking and adding
    your RSS feed to my Google account. I look forward to brand new updates and will
    talk about this site with my Facebook group. Talk soon!

    Have a look at my webpage click this site

    ReplyDelete
  2. If one server is unstable it can create problem for all servers.

    VPS is a bit more expensive than shared hosting, but in the long run, its benefits will overshadow
    the added expense. In VPS also there are limits and boundaries
    for accessing.

    Also visit my page; VPS hosting

    ReplyDelete
  3. Great post! We are linking to this particularly great post on our website.
    Keep up the great writing.

    Also visit my blog - Ibiza5249.Wallinside.Com

    ReplyDelete
  4. If some one needs to be updated with most recent
    technologies therefore he must be pay a
    quick visit this website and be up to date everyday.

    My website: generateur de carte bancaire

    ReplyDelete
  5. nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,toms.com, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,ralphlauren.com,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal

    ReplyDelete
  6. oakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,oakley.com,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,raybans.com,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,lulu.com,lululemon.com, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski

    ReplyDelete