On day two and three, I repeated this, using the flutter kicks as part of my pre-run warm up. Due to my back issues, I raised my legs to a 45 degree angle for the exercise, rather than hovering them a few inches off the ground. On day one, I started with five sets of 20 butterfly kicks. That said, never one to shy away from a challenge, I used this as an opportunity to really think about my form during the exercise, by slowing the movement down and focusing on pressing my lower back into the floor. Flutter kicks and scissor kicks aren’t the most lower-back friendly ab exercise, so I often swap them out when I see them on my workout plan. This might be down to the fact I suffer with sciatica, so I have to be mindful of putting my lower back under too much strain during ab workouts. Give me dead bugs, crunches, or planks any day of the week. I’ll start this article by stating that pre my 100-reps-per-day challenge, I’ve never been a fan of this ab exercise. I added flutter kicks to my daily ab workout - here’s what happened Scissor kicks are slightly more challenging, as they force you to use your adductor muscles to control the horizontal movement. To make the exercise harder, raise your head and neck off the floor as well.įlutter kicks are different from scissor kicks, where you criss-cross your legs in a horizontal motion, crossing them over one another. Keep your core engaged for the entire exercise ( here’s what that means and why it matters). Raise your left leg up, then your right, as if you are kicking your legs during backstroke. Place both your hands underneath your glutes, with your palms pressed into the mat, and raise your feet a few inches off the ground. To do a flutter kick, lie on your back with your lower back pressed into the mat - don’t allow your lower back to peel off the mat at any point during this exercise. (Image credit: Getty/Oleksii Bulgakov) What are flutter kicks?įlutter kicks, or butterfly kicks, are a bodyweight exercise, so you can leave your adjustable dumbbells to one side for this one.
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