Flutter Kicks
Lie on your back with your legs extended and your hands tucked under your glutes for lower-back support. Raise both legs a few inches off the floor and brace your abs, pressing your lower back into the ground. Alternately kick your legs up and down in small, quick scissoring motions while keeping them straight. Maintain constant tension and never let your feet rest on the floor between reps.
ABS · CORE
How it is executed
- Lie on your back with your legs extended and your hands tucked under your glutes for lower-back support.
- Raise both legs a few inches off the floor and brace your abs, pressing your lower back into the ground.
- Alternately kick your legs up and down in small, quick scissoring motions while keeping them straight.
- Maintain constant tension and never let your feet rest on the floor between reps.
- Muscles worked
- Abs
- Primary muscle
- Lower abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Beginner
- What it is for
- StrengthHypertrophyCore strengthStability
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Hevy Coach alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
