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.


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