Скачать или смотреть Flutter Kicks (Abs Workout)

Flutter kicks are a core and lower-body exercise that target your abs (especially lower abs), hip flexors, and legs. Here's how to do them properly:

✅ How to Do Flutter Kicks (Correct Form):
Start Position:

Lie flat on your back on a mat.

Extend your arms at your sides or tuck your hands slightly under your glutes for support.

Lift your head, shoulders, and legs slightly off the ground (~6 inches).

Movement:

Keeping legs straight, raise one leg up while lowering the other leg down.

Alternate in a fast, fluttering motion—like kicking in a swimming pool.

Breathe steadily and keep your core tight.

Duration:

Aim for 20–30 seconds per set, or 15–20 reps per leg.

🔥 Benefits:
Strengthens your core

Builds lower ab endurance

Tones legs and hips

Can be part of HIIT, ab circuits, or warm-ups

⚠️ Tips to Avoid Injury:
Don’t let your lower back arch—press it into the floor.

Don’t hold your breath.

If it’s too hard, keep your legs higher off the ground.

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