Flutter Kicks (hands under - hips head up)

How to do the Flutter Kicks (hands under - hips head up)

1. 1Lie flat on your back and slide your hands palms-down underneath your hips to support your lower back.
2. 2Lift your head and shoulders slightly off the floor and raise both legs a few inches off the ground with your knees straight.
3. 3Brace your core and press your lower back gently into your hands so it stays in contact throughout.
4. 4Kick one leg up while the other lowers toward the floor, keeping both legs straight and feet pointed.
5. 5Reverse the motion, alternating legs in a controlled, fluttering rhythm.
6. 6Keep the kicks small and steady, never letting your feet touch the floor.
7. 7Continue for your target time or rep count, then lower both legs to the floor to finish.

Form tips

• Keep your lower back pressed into your hands the whole set to protect your spine and keep tension on the abs.
• Hold your legs low rather than high — the closer your feet are to the floor, the harder your core has to work.
• Breathe steadily through the kicks instead of holding your breath, so you can maintain the rhythm.
• Keep the movement small and controlled; speed comes from rhythm, not from swinging your legs.

Common mistakes

• Letting your lower back arch up off your hands, which shifts the load onto your spine and risks strain.
• Kicking the legs too high, which reduces tension on the abdominals and turns the move into a leg raise.
• Bending the knees instead of keeping the legs straight, which cheats the range and lessens the challenge.
• Tensing the neck by yanking the head up — keep the lift small and let your core, not your neck, do the work.

Frequently asked questions