Flutter Kicks – Complete Form Guide and Video Tutorial

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By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

flutter kicks
The real secret to losing weight is finding a diet and exercise plan that you can stick with. Of course, you also need to have some variety to keep it up. That’s where flutter kicks can help.

The more exercises you know, the easier you’ll find it to vary your fitness routine and keep yourself interested in exercising every day.  Use essential exercises to develop a good workout routine.

Believe it or not, flutter kicks are incredibly difficult!

Why Choose the Flutter Kick

The flutter kick involves lying on your back and kicking your legs up and down in a scissor-like movement. The aim is to work your lower abdominal muscles. They are also great for strengthening your hip flexors.

ab exercises for men how to do flutter kicksOf course, your middle and upper abs will also benefit as will your quads and glutes. These are a great exercise to help build your abs. But if you do them near the end of your exercise routine, you’ll also find they are good at increasing your endurance.

The great thing about flutter kicks is that you burn between 20 and 120 calories in one session. That may not sound a lot, but it’s as many as you’ll burn running for 15 minutes at a medium pace!

How To Do The Flutter Kick

Follow these step by step instructions, and you’ll have mastered the flutter kick in no time:

how to do flutter kicks

  • Put on your workout gear, including a good pair of sports shoes.
  • Lie down on your mat with your legs together and extended in front of you.
  • Put your arms straight by your sides with the palms facing upwards.
  • Focus on tightening your abs as you lift both feet off the ground and start moving your legs up and down like scissors.
  • When the left is up, the right should be down but not touching the ground, and vice versa.
  • Rest for 10 seconds between sets.

The key to really working your abs and burning those calories is to move your legs up and down as fast as possible. But, the movement must remain fluid, and you maintain focus on your abs for the entire process.

You should be aiming to complete between 15 and 20 reps as a set and completing 3 sets.

As an alternative, you can make this part of your HIIT training and do the flutter kicks for 30 – 60 seconds before taking a 30-second break and repeating.

You can also cross your legs as they go up and down to add extra variety to your workout.

Tips to Get Them Right

As always. technique is the most important part of any exercise. This will ensure you’re getting the right benefit from your exercise and not doing yourself any additional harm.

These tips should help:

  • Focus on your abs to keep them contracted.
  • Keep looking at the ceiling; your eyes should be roughly 70° to the floor.
  • Keep your feet off the ground for the whole exercise.
  • If you have lower back pain, put your hands under your hips for extra support.
  • Breathe while exercising; it’s easy to forget!
  • Your shoulders must stay on the ground.

Benefits Of Flutter Kicks

Flutter kicks should be part of an exercise program. It’s a good idea to add in the free 24-minute workout or the Old School Muscle program to help ensure you’re exercising all your muscles and really starting to burn the fat.

Cardio Burn

graphic of heart flutter kicksThe rapid movement of your legs will increase your heart rate. Anything that dramatically increases your heart rate counts as a cardio burn.

When performing cardio, your blood vessels expand and allow more oxygen and nutrients to be delivered to your muscles. This helps you work out for longer, harder, and burn more fat.

Toning Lower Body

As mentioned, this exercise targets the lower part of your body. As a result, you’ll have stronger legs, which are better capable of handling other exercise routines. You’ll also get a much better looking lower half of your body.

Burns Fat

weight loss flutter kicksTo burn fat, you need to be consuming less calories than your body needs to function. The average man needs 2,500 calories. You can work out your exact maintenance calories here. Regulating your food intake will help to lower your calorie count, but exercise will burn even more calories.

In short, the flutter kick will help you to burn more fat.

Builds Abs

Everyone would love to have perfect abs, perhaps even a 6 pack. Flutter kicks can help you to achieve theses abs.

Of course, you need to burn off all the fat over your abs before you can see the beauty of your new 6 pack. But flutter kicks are a great way to get there.

Better Posture

flutter kicksBecause your back is flat on the ground and your legs are in the air, you’ll actually be improving your posture every time you do your flutter kicks.

Make sure you keep your back flat and your shoulders rolled back as you do the flutter kicks and you’ll correct any poor posture due to slouching.

Of course, if you don’t pay attention to the detail of this exercise, your flutter kicks won’t help to improve your posture.

Detail is everything!

Build Stronger Legs

flutter kicksYou’re pumping your legs up and down in the air; it shouldn't be surprising that your legs will become stronger.

In fact, this is one of the exercises swimmers do to help improve their speed and endurance in the water.

Of course, you need to build your strength slowly. Every time you do your flutter kicks, you will be creating tiny tears in your muscles. Allowing them to rest will ensure they grow stronger and bigger.

When you’re ready, you can even strap weights to your legs to make it more challenging!

Improves Flexibility

flexible flutter kicksFlutter kicks help your muscles both burn fat and relax. This should help you to become more flexible. You may not think this is something that is important to you, but you’ll appreciate the additional range of movement that occurs over time.

An important part of this is that lifting your legs a little actually stretches your lower back. This can help to reduce your back pain as you become more flexible and stronger.

Add Some Variety and Start Today

Variety is the spice of life. Flutter kicks are a great exercise to add near the end of a workout. They’ll build your abs, legs and help your endurance.

how to do flutter kicksThe great thing is that they can burn as many calories as running for 15 minutes, yet they’ll take you just a few minutes!

But, as mentioned, you need more than exercise to burn the fat, lose weight, and get the body shape you desire. Take a look at the free 24-minute workout today and even try out the Old School Muscle program. You’ll be surprised at how effective these combinations can be at helping you lose weight and feel great!

Your new friend & health coach,

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Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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