Flutter Kicks
Complete guide to Flutter Kicks. Learn proper form, technique, and execution. Targets Waist — Abdominals, Abs. Requires none. Step-by-step instructions and expert tips.
How to Perform Flutter Kicks
Lie on your back on an exercise mat and place your hands flat at your sides or under your lower back for support.
Raise both legs a few inches off the floor and engage your abs.
Take a breath and alternate raising and lowering each leg in a small, rapid fluttering motion, breathing steadily throughout.
Continue for the desired time or number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |