Is There A Better Ab Exercise Than Flutter Kicks?
The Flutter Kick Is A Boot Camp Fitness Favorite For Good Reason
There is a good reason why flutter kicks, a.k.a. scissor
kicks, are a staple of boot camp classes.
They’re simple, straight forward, and they will push you. They are a great exercise for the abs, and in
particular, the lower ab muscles.
This exercise is so great because more than others, you're not looking at anyone else. You're not thinking about anyone else. Your abs and hip flexors want to stop. Your legs want to bend. Your form wants to fall apart. But you tell yourself you can keep going a little bit longer. When it's finally time to drop your feet it's one of the best feelings in the world.
Sure it hurts. It's supposed to.
- Lie on your back with your legs together and extended out
- You can do one of two things with your arms. You can place them out to the sides of your
body with your palms down, or you can put your hands under your butt.
- Placing your hands under your butt does two things. First, it positions your hips and pelvis up
just a little bit which helps in keeping your feet elevated. Second, it takes strain off of your lower
back. Some people even like making fists
and putting them under the butt for a little extra elevation.
- If you choose to have your hands out to the side of your
body, concentrate on keeping your lower back pressed to the floor.
- Contract your abs and keep them tight throughout the
- Lift your legs off the ground about 6 inches.
- Lift your head and shoulders slightly off the ground. This will bring your upper abs into the
- Now start flutter kicking.
Raise on leg up a few inches and bring it back to the starting position.
- While it is on its way down raise the other leg up.
Now just go until you cry. Then go one more minute. (By the way, have you read the disclaimer?)
Keep In Mind...
- Don’t kick too high. If you kick too high you will take the strain off of your
- The upper limit of the movement is having the leg at a 45 degree
angle with the floor.
- The lower limit of the movement is having the heel a few
inches off the ground.
- Keep the legs straight or at least very close to it. When you get tired, you will want to bend them.
- Keep breathing. There
is a tendency to hold your breath.
- Keep your abs contracted and do not allow your gut to push
Do NOT let your feet touch the ground.
There are a few basic variables that you can use to adjust
the intensity of flutter kicks.
- Height of the kick: The higher you kick, the more you are
working – up to 45 degrees.
- Speed of the flutter kicks: Kick faster to increase
- Length of time: Lie down and start doing them and
you’ll soon see what I mean.
- Weight: Ankle weights or heavy shoes will increase the work
your abs need to do.