Seated 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 Seated Flutter Kicks
Seated Flutter kicks will strengthen your lower core significantly if you know how to do flutter kicks correctly. Typically, runners and swimmers include them in their workout regime for conditioning because it slightly mimics the motion they make when running / swimming. Seated 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 seated flutter kicks below which is the the more advanced version of this exercise.
If you are looking for other exercises that are similar to Seated Flutter Kicks then you should check our Free Workout Plan or our Premium Workout Plans with coaching for some highly effective designed exercise routine.
The Risks of doing Seated Flutter Kicks
When performing the 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 lower 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 Seated Flutter Kicks a go, here's exactly how to do them without risking pain or injury.
How To Do Seated Flutter Kicks
1. Start by sitting in an upright position on the floor with your torso at a 45-degree angle and your legs straight out in front of you.
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.
Variations
Once you have mastered the Seated Flutter Kicks you can try alternative exercises that target similar muscle groups such as;
How To Do Heel Taps
1. Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
2. With your arms on your side raise your shoulders slightly off the ground.
3. Using your abs rotate your right hand down to your right foot and then back up.
4. Then do the same thing with your left hand.
5. Alternate back and forth for the desired amount of repetitions.
How To Do Lying Leg Cross Over
1. Start by lying on back with your legs straight and flat against the floor.
2. Tighten your abs and lift your legs off the floor.
3. Lower your right foot back down and lift your left leg up towards the sky, as you did with your right foot.
4. Bring one ankle over the other, in a criss cross motion down. (see illustration and video demonstration)