📋 How to Do?
- Lie back, hands under hips, legs extended.
- Scissor kick legs up-down rapidly.
- 3 sets of 20-30 seconds.
Press lower back into floor with hands for support, keep kicks low and controlled, and limit duration if back lifts—breathe out on effort to maintain pelvic stability.
💪 Working Muscles
Primary: Rectus Abdominis (lower fibers for pelvic tilt control); Secondary: Hip Flexors (alternating leg flexion); Quadriceps (leg extension in scissor motion)
Equipment Needed: None (bodyweight)
Difficulty: Beginner
✨ Benefits
Flutter kicks intensely target the lower abs to boost six-pack visibility and endurance, while improving hip flexibility for better athletic range. As a low-equipment finisher, they add dynamic isolation to core workouts, promoting a toned midsection with minimal setup.
🔥 Burned Calories
Burns Approx. 40-60 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, for dynamic lower core
Common Mistakes
- Arching lower back, straining spine from lack of core brace.
- Kicking too high, shifting to hip flexors over abs.
- Holding breath, causing unnecessary tension.
