Exercise Tutorial: How to do the Flutter Kick for Killer Abs

Flutter Kicks require more technique than you would think.

If you don’t do flutter kicks the right you’re wasting your time. You get little to no ab development.

Worst case, you wreak havoc on your low back.

So here’s how to do the flutter kick exercise safely and effectively.

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Video Demonstration: How to do flutter kicks

How to do the Flutter Kick Exercise:

  • Lie down on your back.
    • If you’re new to core training or have weak abs place your hands under your glutes to help tuck your hips.
  • Keeping your legs straight, raise your heels off the 3- 6″ off the floor.
    • The higher your feet off the ground the easier the exercise.
  • Without dropping your feet, raise one foot up a few inches.
  • As the foot reruns to its starting position raise the other foot.
  • Alternate back and forth in this “fluttering” motion until you hit prescribed time or reps.

Warning: Your hips need to maintain a posterior pelvic tilt. Think slight crunch with the abs contracted and the low back flat on the floor.

If you let your hips “sag”, this decreases ab recruitment, causes your low back to arch, and low back flair-ups.


MAINTAIN a posterior pelvic tilt THROUGHOUT the ENTIRE set.

What Muscles Does the Flutter Kick Exercise Work

When flutter kicks are done properly they hit your abs and  to  effectively works your abs these are the muscles worked.

  • Rectus Abdominis
  • Hip Flexors

As with any isolation exercise, the flutter kick is limited in the muscle groups involved. Therefor, it’s just one part of your core development.  Make sure you’re including exercises to hit your core from every angle.

Flutter Kicks and Pregnancy

Almost everyone experiences back pain at some point in their life. But It’s especially common for pregnant women. More than 60% of them report low back pain at some point in their pregnancy.

Having a strong core helps minimize the occurrence of low back pain. Flutter kicks are an effective strength builder for your ab muscles and are considered safe for mothers in their first trimester. That is if you are having a healthy pregnancy. But, don’t I’m not a doctor and I don’t know your circumstances. So, talk to your doctor first.

As your pregnancy continues it’s advisable to avoid flutter kicks as you enter your second trimester and the remainder of your pregnancy. Again, this is something to talk to your doctor about.

Flutter Kick Variations

  • Scissor Kicks – Very similar. Instead of a 3-6″ inch movement, your legs have a much larger range of motion. This makes it a slightly easier version.
  • Static Leg Raises – Instead of fluttering your feet, you find a challenging height and hold for time.
  • Hollow Body Flutter Kicks – This is a tough variation. Watch the clip below and give it a try.


Hollow Body Flutter Kicks

If done right, flutter kicks are an effective way to challenge your core and lower abdominal muscles. However, technique is important. If you still have question on how to perform this exercise safely and effectively, reach out.

Beyond the Flutter Kick

Once you’ve mastered the flutter kick and start looking at other more challenging core exercises, consider chasing 10 perfect Dragon Flags. Do that and you’ll have the abs of an athlete.

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