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Flutter Kicks

Small fast kicks with the legs off the floor. It looks easy for the first ten seconds and then it does not.

Level Beginner
Equipment None
Sets and reps 3 sets x 30 sec
Works on Lower abs, hip flexors

How to do it

  1. Lie flat on your back and slide your hands under your hips, palms down.
  2. Lift both legs about 20 cm off the floor and keep them straight.
  3. Kick one leg up a little and the other down a little, alternating quickly.
  4. Keep your lower back pressed into the floor the whole time.

Common mistakes

  • × Letting the lower back arch - if it lifts, raise your legs higher until it settles.
  • × Kicking too wide - small quick movements are what works here.
  • × Lifting the head and straining the neck - rest it down or look at the ceiling.
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One thing that matters

If your back hurts, your legs are too low. Raising them makes it easier, not harder.

How much

Sets and reps for Flutter Kicks

Where you are Aim for
Just starting 3 sets x 15 sec
The standard 3 sets x 30 sec
Once it is easy 3 sets x 45 sec, legs lower
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Breathing

Steady and shallow, roughly one breath every four kicks. Do not try to sync it exactly - just keep it moving.

Too hard, or too easy?

Where this sits

You are here Flutter Kicks 3 sets x 30 sec

Beginner · None

Harder → Leg Raises 3 sets x 12-15

Move up when flutter kicks stops being a challenge.
Questions

Flutter Kicks, answered

How low should my legs go?

As low as you can keep your lower back flat on the floor. The moment it lifts, you are training your hip flexors and lower back instead of your abs. Higher legs is easier - start there.

Are flutter kicks good for beginners?

Yes, and they are the gentler way into leg raises. The legs never leave the region where your core is still in control, so the back stays flat more easily.

Why do my hip flexors burn instead of my abs?

Your legs are too low, or your back is arching. Raise the legs higher and press your lower back into the floor. Some hip flexor work is normal - it should not be the main thing you feel.

One exercise is never the whole story

Which day to do Flutter Kicks, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Abs

You can also try

🧽 Beginner

Crunches

Upper abs

The most common ab exercise there is. Different from a sit up - here only your shoulders come up, not your whole back.

3 sets x 15-20 →
🧽 Beginner

Plank

Whole core, shoulders

Nothing moves - you just hold the position. Widely considered the single best exercise for your core.

3 sets x 20-60 sec →
🧽 Beginner

Leg Raises

Lower abs

The most direct exercise for the lower abs - the area that is always the last to show.

3 sets x 12-15 →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.