Lying Flutter Kicks
Primary Muscle Group: Lower Abdominals, Hip Flexors and Quadriceps
Secondary Muscle Group: Oblique, Hamstring and Lower Back
Equipment Needed: None
The Benefits of Lying Flutter Kicks
Lying Flutter kicks will strengthen your lower core significantly if you know how to do them correctly. Typically, runners and swimmers include them in their workout regime for conditioning because it slightly mimics the motion they make when running / swimming. Lying flutter kicks can be performed lying flat on your back or seated at a 45 degree angle. We are going to explain how to do the Lying Flutter Kicks below which is the easier version of this exercise.
If you are looking for other exercises that are similar to Lying Flutter Kicks then you should check our Free Workout Plan or our Affordable Workout Plans with coaching for some highly effective designed routines.
The Risks of doing Lying Flutter Kicks
When performing the Lying Flutter Kick exercise, it’s important that your lower back remains straight and in a fixed position the entire time. You don’t want any arch in your back. That can lead to a back strain or injury. Also, engage your lower abs throughout the exercise by pulling them into your belly as you breathe in and out. You should feel the abdominal muscles engaging and really limit the leg muscle contraction.
So before giving the Lying Flutter Kicks a go, here's exactly how to do them without risking pain or injury.
How To Do Lying Flutter Kicks
1. Start by lying on the ground on your back with your legs straight.
2. Engage your abdominal muscles and lift both your feet off the ground whilst keeping your knees slightly bent.
3. Alternate between bringing your legs up and down as per video demonstration and illustration.
For Perfect Technique
Avoid hunching over, engaging your abdominal muscles by imagining your belly button pulling in towards your spine. This will help keep your torso straight and, in turn, reducing the risk of injury to your back.
To increase the intensity of this exercise you can engage your abs and bring your shoulders off the ground (into a crunch position) and perform this exercise whilst in this fixed position.
Variations
Once you have mastered the Lying Flutter Kicks you can try alternative exercises that target similar muscle groups such as;
How To Do a Plank
1. Start by lying with your forearms on the floor and the elbows aligned below shoulders and arms parallel to your body at about shoulder width. If having your hands flat is uncomfortable, try clasping your hands together.
2. Dig your toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position while remembering to engage your core. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form.
How To Do a Side Plank
1. Start by lying on your side with one leg stacked on top of the another, then prop your body up on your hand or elbow while keeping feet stacked.
2. Dig your foot into the floor and squeeze glutes & tighten your abs to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the wall. Your head should be in line with your back.
4. Hold the position while remembering to engage your core.