Flutter Kicks Best Abs Exercise

The flutter kick is an effective and challenging abdominal exercise that challenges the core muscles while strengthening the hip flexors. Short of a mat, the exercise requires no equipment and can be done anywhere--in a gym, at home or while on a trip. Proper form is essential during flutter kicks, as it prevents straining the back. Tweak the exercise to accommodate correct form and to meet your current fitness level. Increase intensity as your strength develops over time.

Step 1

Lie down on your back on the mat. Extend your legs out in front of you. Contract your abdominal muscles. Gently push your lower back against the mat. To do this, imagine that you are balancing a grape on your bellybutton. Maintain this contraction throughout the exercise.

Step 2

Lift your head and shoulders slightly off of the mat and look forward; this helps contract your abs. Rest your neck on the mat if you experience neck pain or fatigue during the exercise. Lift your feet 6 inches off of the floor. If your back arches when you do this, lift your feet higher. As your back and abdominal muscles strengthen you will be able to lower your legs without experiencing an arch. Tuck your arms under your hips for additional lower back support.

Step 3

Alternate kicking your left and right leg up and down in a slight, rapid motion. Drop your feet close to the ground--without touching it--to intensify the exercise. Kick higher if your back is arching or if lowering your feet is too challenging for your abdominal muscles. Time yourself for 20 seconds and do the exercise twice. Increase your time by five seconds every week.

Tips and Warnings

If flutter kicks are too hard, build strength with leg raises. Lie on a mat and extend your legs straight in the air above your hips. Alternate lowering your right and left leg towards the ground and returning them to the start position. Focus on breathing during the flutter kick; do not hold your breath.