{"id":23305,"date":"2024-04-12T01:00:59","date_gmt":"2024-04-12T01:00:59","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=23305"},"modified":"2024-04-11T20:12:09","modified_gmt":"2024-04-11T20:12:09","slug":"flutter-kicks","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/flutter-kicks\/","title":{"rendered":"Flutter Kicks: The Techniques, Variations, and Benefits of This Great Lower Body Workout"},"content":{"rendered":"T<\/span>he real secret to working out is finding an exercise plan that you can stick with. That means having a variety of exercises \u2014 like flutter kicks \u2014 to keep you motivated.<\/p>\n

After all, variety is the spice of life! The more exercises you know, the easier you\u2019ll find it to vary your fitness routine and keep yourself interested in exercising every day.<\/p>\n

Flutter kicks are a great exercise to add near the end of a workout. They\u2019ll build your abs and legs, and help your endurance.<\/p>\n

The great thing is that they can burn as many calories as running for 15 minutes, yet they\u2019ll take you just a fraction of that time!<\/strong><\/span><\/p>\n

Keep reading and learn more about the benefits of flutter kicks \u2014 and how to do them correctly.<\/p>\n

Flutter Kicks: A Step-By-Step Guide<\/h2>\n

The flutter kick involves lying on your back and kicking your legs up and down in a scissor-like movement.<\/p>\n

\"how<\/p>\n

The aim is to work your lower abdominal muscles. They are also great for strengthening your hip flexors, and your middle and upper abs, quads, and glutes will benefit as well. This is a great exercise to help build your abs.<\/strong><\/p>\n

But if you do them near the end of your exercise routine, you\u2019ll also find they are good at increasing your endurance.<\/p>\n

The great thing about flutter kicks is that you burn between 20 and 120 calories in one session. That may not sound a lot, but it\u2019s as many as you\u2019ll burn running for 15 minutes at a medium pace!<\/p>\n

How To Do Flutter Kicks<\/strong><\/p>\n

  • \n
      \n
    • Lie down on an exercise mat with your legs together and extended in front of you.<\/li>\n<\/ul>\n<\/li><\/ul>\n
      • \n
          \n
        • Put your arms straight by your sides with the palms facing upwards.<\/li>\n<\/ul>\n<\/li><\/ul>\n
          • \n
              \n
            • Focus on tightening your abs as you lift both feet off the ground and start moving your legs up and down like scissors.<\/li>\n<\/ul>\n<\/li><\/ul>\n
              • \n
                  \n
                • When the left is up, the right should be down but not touching the ground, and vice versa.<\/li>\n<\/ul>\n<\/li><\/ul>\n
                  • \n
                      \n
                    • Do 15-20 reps each set and do a total of three sets.<\/li>\n<\/ul>\n<\/li><\/ul>\n
                      • \n
                          \n
                        • Rest for 10 seconds between sets.<\/li>\n<\/ul>\n<\/li><\/ul>\n

                          The key to working your abs and burning those calories is moving your legs up and down as fast as possible. But, the movement must remain fluid, and you maintain focus on your abs for the entire process.<\/p>\n

                          Top Tips:<\/strong><\/span><\/p>\n
                            \n
                          • Focus on your abs to keep them contracted.<\/li>\n
                          • Keep looking at the ceiling; your eyes should be roughly 70\u00b0 to the floor.<\/li>\n
                          • Keep your feet off the ground for the whole exercise.<\/li>\n
                          • If you have lower back pain, put your hands under your hips for extra support.<\/li>\n
                          • Breathe while exercising; it\u2019s easy to forget!<\/li>\n
                          • Your shoulders must stay on the ground.<\/li>\n
                          • You can also cross your legs as they go up and down to add extra variety to your workout.<\/li>\n<\/ul>\n

                            <\/div><\/div><\/span><\/p>\n

                            You can also make this part of your HIIT training<\/a> and do the flutter kicks for 30-60 seconds before taking a 30-second break and repeating.<\/strong><\/p>\n

                            Want to do flutter kicks properly? Avoid these common mistakes!<\/em><\/p>\n