How to Do the Flutter Kicks Exercise - Avoid These Common Mistakes

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Now, this might sound a little over dramatic, but this video on how to do flutter kicks properly is one of the more important exercise tutorials we have shot to date. Because while proper form is always essential for any exercise, flutter kicks are particularly notorious for welcoming several common mistakes that make this motion essentially useless. And on top of that, one of them will actually give you negative and potentially harmful results and should be avoided at all costs. So let’s look at how to do the flutter kick exercise properly.

Now, the outside looking in, flutter kicks seem like a pretty simple core exercise. What could be so complicated about the proper form? Well, as you’ll discover in this short video, it really comes down to the function of our ab muscles in relation to our spine and lower back. One of their main jobs is to keep our spine from over extending (pushing our gut far out) to keep our posture more in line and stable. This is essential to keep in mind for the flutter kicks.

How to do the flutter kick exercise properly (1:10)

So what does that mean exactly for this exercise? It means that when we lie down to get setup for flutter kicks, we want to focus on closing the gap between our lower back and the floor beneath us. Because since we know our main core function is to keep our spine from bending forward, forcing it back will engage our ab muscles in the best way.

On top of that, if you allow your lower back to stay off the floor, instead of working your core in this exercise, your going to be working your hip flexors which already get enough stress for those of us that sit a lot throughout the day.

So flattening our lower back is really the key fundamental here when it comes to doing flutter kicks properly. Everything else in terms of your leg positioning and range of motion will be determined by keeping your lower back flat on the ground.

Here’s the complete flutter kick exercise tutorial (1:50)

Recommendations on reps and sets for flutter kicks (3:10)

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Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.