10 Amazing Benefits Of Flutter Kicks For Your Body

Flutter kick exercises target the lower abs, glutes, and thighs. There’s no doubt they are a great core strengthening and stabilizing exercise. This exercise targets the problem areas of many women and helps shed the excess flab from the thighs, hips, and belly. Moreover, swimmers use flutter kicks to propel their body forward. They also help train the lower abdominal muscles, which are important for improving posture. When done correctly, they can support common problems like lower back pain.

You can even perform them on a mat to achieve the same benefits. Read on to understand the benefits of flutter kick exercises.

Workout Blueprint: Flutter Kick Exercise

• Frequency: Daily
• Benefits: Burns calories, improves flexibility, and boosts muscle endurance.
• Equipment Needed: Exercise mat
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with lower back pain and pregnant women.

What Are Flutter Kicks?

Flutter kicks is a popular abdominal exercise that targets the lower abdominal muscles and hip flexors. This exercise involves lying down on your back, typically on a mat, with your hands placed underneath your hips for support. You will then alternately kick your legs up and down in a fluttering motion while keeping them straight and the toes pointed. Flutter kicks engage the core muscles to promote abdominal strength. They are often incorporated into fitness routines aimed at toning the abdomen and enhancing overall core stability. Additionally, this lower ab workout for women and men can help improve hip flexibility and strengthen the lower back.

It is important to learn how to do flutter kicks the right way to reap the benefits. Scroll down to find out.

Quick View – How To Do Flutter Kicks

Before we dive into the benefits of flutter kicks, take a look at how you should do this exercise.

Steps To Do Flutter Kick Exercise

1. Wear your sports shoes. Get hold of a mat, and lie down on your back.
2. Keep your legs together, and extend them forward in front of you.
3. Place your arms by your side, and palms flat on the mat.
4. Tighten your abs, lift your feet off the ground, look up at the ceiling, and begin moving your legs up and down.
5. Keep going until you finish the first set.
6. Lower the legs, rest for 10 seconds and repeat.
7. You can also move your legs in a criss-cross manner as a variation.

Note

: Do not lift your head off the mat, as it can strain your neck. Avoid arching your lower back and keep it pressed to the floor. Breathe consistently and use controlled kicks close to the ground for the best results.

Quick Tip

You can also practice flutter kicks by lying in the prone position on your stomach.

So, you see, it is not difficult to do. This effective core-strengthening exercise activates the many muscles to keep your body toned. Learn more in the section below.

What Muscles Do Flutter Kicks Work On?

They work on the mid and lower abs, glutes, hip flexors, quads, and adductors.

As a result, it helps in lower body muscle toning.

We will now talk about the benefits of doing flutter kicks.

10 Benefits Of Flutter Kick Exercise 

1. Burns Calories

Flutter kicks are great calorie burners. Depending on your current body weight and exercise duration and intensity, you can burn anywhere between 20-120 calories. That’s equal to running for 15 minutes at moderate speed. So, kick some calories with flutter kicks!

2. Excellent Cardio

Cardio increases the heart rate. As a result, more capillariesi deliver oxygen to the muscles, which is then used to burn the fat. So, basically, flutter kicks are a cardio aerobic exercise. You can easily do this cardio exercise at home and target problem areas like the belly, hips, and thighs.

3. Tones The Lower Body

A toned lower body looks fabulous. A flutter kick helps you get well-toned lower abs, lower back, hips, and thighs. It does so by activating the muscles, which rebuild themselves and become stronger and thicker.

But that does not mean you will look like a man – you do not have as much testosteroneⁱ  A chemical responsible for the development of men’s sexual characteristics. as a man. Plus, you need to work out rigorously to look like a bodybuilder.

4. Sheds Belly Fat

This is what we all want – to shed belly fat. Unfortunately, it is the toughest and most stubborn fat of all. Stress and unhealthy lifestyle choices cause fat accumulation in your belly region, which can put your health at serious risk in the long term. Flutter kick engages all the muscles of your abs, and since it’s a cardio exercise, it targets and burns the extra flab in your belly region.

Quick Tip

Practice portion control, eat a variety of whole, unprocessed foods, and stay hydrated along with doing flutter kicks to lose unwanted belly fat.

5. Sculpts Your Abs

The next step to a flat belly is to sculpt the abs. Flutter kicks help define the ab muscles and in body sculpting, making your belly look whittled and carved. Even if you do not have full-blown six packs (why not?), a subtle show of your hard work can give you a major shot of serotoninⁱ  A chemical that plays a vital role in maintaining a positive mood, through which the nervous system and the brain send signals. , the “feel good” hormone. This, in turn, can help you stay motivated to follow a healthy lifestyle.

6. Strengthens The Legs

As mentioned before, swimmers do flutter kicks to propel their body forward, which is why they have strong legs;

hence, it is also considered a part of swimming workouts. Apart from targeting your abs, flutter kicks also engage and activate the muscles in your thighs.

The more you use a muscle, the more wear and tear occurs. But instead of leading to muscle weakness, when you take rest/sleep, the muscles get rejuvenated and rebuild themselves into strong muscle fibers. In fact, when your muscles are strong, they have more mitochondria – organelles that generate energy and increase metabolism. So, by flutter kicking, you will not only lose the flab in your thighs but also strengthen and tone them.

7. Improves Posture

Most exercises help improve posture – and so do flutter kicks. Raising your legs off the ground, lying down with your spine on the mat, shoulders rolled back, and looking up at the ceiling will correct any slouching or bending. Remember, it is important to do flutter kicks with precision so that you don’t develop a bad posture or injure yourself.

8. Reduces Back Pain

Back pain is something that most of us suffer from. We sit too much, slouch, follow incorrect exercise steps, or do not exercise at all. Whatever the reason is, back pain should not be ignored. When you flutter kick, you raise your legs a little – this contracts the lower abs and stretches the back muscles and helps relax them. In the long run, flutter kicks can also help reduce back pain. Remember, you must consult your doctor before doing flutter kicks to reduce back pain to know the severity and prevent further complications.

9. Increases Flexibility

The flutter kick helps relax the various muscles it works on, such as the abs, glutes, and inner and outer thighs. This, in turn, improves your flexibility. Although you will not become a gymnast by merely doing flutter kicks, you will definitely be able to sit on the floor for a longer duration, do yoga poses, asanas, or dynamic stretches with more ease, and not feel the tightness around your pelvic region and lower.

10. Improves Endurance

Flutter kicks also help improve muscle endurance during strength training. This will come with practice and commitment to your exercise routine. As you advance, you will not feel the burn with 3 sets of 25 flutter kicks. Indulge in fitness challenges by increasing the repetitions or set a timer to do flutter kicks for one minute straight without taking a break.

These are the 10 benefits of doing flutter kicks. Before I conclude, let me share some tips to do flutter kicks correctly.

Tips To Do Flutter Kick Exercise Correctly

1. Keep your abs tight, shoulders relaxed, and look up at the ceiling. Your eyes must be at about 70 degrees with the floor.
2. Maintain a neutral spine throughout one set of the exercise.
3. Do not tuck your chin in.
4. Don’t let your feet touch the ground.
5. Continue breathing. People tend to hold their breath while doing flutter kicks.
6. Keep your palms below your hips if you have lower back pain.

Always prioritize gentle, safe exercises based on your health needs. If you have lower back pain, consult a healthcare provider before trying flutter kicks to avoid strain. Pregnant women should check with their doctor to ensure flutter kicks are safe for their condition.

Once you are confident of your strength and stamina, you can gradually introduce variations to the exercise. Keep reading to learn more about it.

Variations Of Flutter Kicks

Scissor Kicks

• Lie on your back and cross your legs over each other in a scissor motion.
• Keep legs straight and alternate crossing each leg on top.

Benefits

: Engages inner and outer thighs along with core muscles.

Bicycle Flutter Kicks

• Lie down and bend one knee toward your chest while extending the other leg.
• Alternate legs in a pedaling motion.

Benefits

: Adds leg strength and mimics a cycling workout.

Raised Flutter Kicks

• Raise both legs to a 45-degree angle from the floor.
• Perform flutter kicks keeping your upper body off the ground.

Benefits

: Increases intensity by engaging upper and lower abs.

Crossbody Flutter Kicks

• Lie on your back, lifting both legs a few inches.
• Move each leg diagonally, bringing them closer to opposite sides as they kick.

Benefits

: Targets obliques and core for a more intense workout.

Remember that starting any workout or exercise routine is not easy. It will take time, patience, and consistent effort to see results and progress. It’s natural to face challenges and setbacks along the way, but don’t be discouraged. Stay committed to your goals. Kimberly, a fitness blogger, recounted how people could see the changes in her after doing flutter kicks and other exercises. She said, “I still am a bit anxious to notice results although maybe it is starting to show a little…several of my customers have asked me if I got my hair cut; once I say “yes” they comment that they “knew something was different…I am going to assume I am just starting to look better from all this hard work and they just can’t quite put their fingers on it yet. (i).”

Doing an exercise correctly is more important than doing more reps or sets. Do the flutter kick to reshape and strengthen your lower body. It will make you look and feel good. Start today. Cheers!

Infographic: 4 Incredible Advantages Of Flutter Kick Exercise

Flutter kicks are one of the most remarkable leg exercises that target and beautifully shape your lower and middle body. Most people today are very concerned with their appearance and posture and will never compromise on their exercise regimen. Flutter kicks can benefit your body in several ways, from the upper body to the lower body. If you’re seeking some cool ways to reap the many advantages of this excellent workout, the infographic below lists some of its most astounding benefits. Take a look!

Illustration: StyleCraze Design Team

Frequently Asked Questions

Which is better: leg raises or flutter kicks?

It depends on what you’re aiming for; leg raises make for wholesome lower body workouts, whereas flutter kicks are more of a lower abdominal exercise.

How many flutter kicks a day?

2-3 sets of 10-20 repetitions for each leg is a good amount of flutter kicks per day.

Can you do flutter kicks in bed?

You can if the bed is firm enough with the right support.

What’s the difference between flutter kicks and scissor kicks?

Scissor kicks are more commonly included in High-intensity interval training (HIIT) programs and are more advanced than flutter kicks.

Learn how to do flutter kicks with this easy tutorial. Watch this video to learn all the variations and benefits of including this exercise in your routine.

Was this article helpful?

Reviewer Author Editor Fact Checker

David RosalesNSCA-CPT

 

David Rosales is a certified personal trainer, the co-owner of Roman Fitness Systems, and the head editor of prohockeystrength.com, the official website of the NHL strength coaches. He has been in the fitness industry for over five years and has worked with athletes and coaches from beginners to NCAA Division 1 and professional ice hockey.

Read full bio of David Rosales

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

Read full bio of Payal Karnik