What It Works
Flutter kicks train the lower abs and hip flexors while the core works to keep the low back quiet on the floor. Small, steady leg pulses — not big sloppy swings.
In everyday life this is the same bracing you use when you hold your legs out to put on shoes or keep your middle tight while you move your legs.
How to Perform
Lie on your back with your legs long and your hands under your hips or by your sides. Press the low back gently toward the floor. Lift both legs a few inches off the floor.
Make small, alternating up-and-down kicks. Keep the legs long and the range modest. If the low back peels off the floor, raise the legs a little higher or bend the knees slightly.
Setup & Movement – Quick Bullets
- Lie on your back, low back gently pressed down
- Legs long, a few inches off the floor
- Small alternating kicks
- Hands under the hips if you need support
- Don’t let the low back arch
- Breathe steadily
Common Mistakes
Common issues include huge wild kicks, letting the low back arch, holding the breath, and dropping the legs so low that the hips take over.
Watch Out For
- Big sloppy kicks
- Low back peeling off the floor
- Holding the breath
- Legs dropping too low
Quick Fixes
- Make the kicks smaller
- Raise the legs if the back arches
- Keep a steady breath
- Think “quiet hips, busy feet”
Key Cue
Low back down. Small kicks.
The goal is a still middle and light legs. If the back starts to arch, lift the legs or shorten the set.
Scaling
Easier: Bend the knees slightly or keep the legs higher off the floor.
Harder: Keep the legs lower (only if the low back stays down) or lengthen the set.