Exercise description of the flutter kicks.  Learn about the flutter kicks with videos, pictures, and other sports information.  Also learn how the flutter kicks can improve your sports performance.

Primary muscles worked:  Lower Abs

Synergist Muscles:  Rest of core

Mechanics:  Isolation

Equipment:  Open Floor Space

How to perform the exercise:  To perform flutter kicks, the athlete should lay with their back flat on a mat. The athlete's body should be in a straight line. The athlete should then place their hands under their butt or in the smole of the back and under the butt. The athlete will then lift their legs off of the ground about 6 to 8 inches. Once in this position, the athlete will begin their legs up and down in an alternating fashion. This can either be done so that foot faces the ceiling or can be done closer with each leg only moving about 3 - 4 inches. The more shorter the fluttering distance the more intense the lower abs are worked.

Spotting the exercise:  The spotter should make sure the athlete maintains proper positioning during the flutter kicks exercise.

Sport specific application:   The flutter kick exercise is great for improving lower core strength and endurance. This motion can be seen in the back stroke in swimming and to an extent in other swimming strokes.