You’ll feel the burn of flutter kicks almost instantly. Trust: It’s so worth it, if you ask trainers. The biggest perk of flutter kicks is they target multiple parts of your core, Branker says. ‘The stronger the core, the more functional you move as a human,’ she adds.

• Target multiple muscles. The move ‘activates the hip flexors, the lower back, and the quads a bit more than other exercises,’ says Kendter.
• Up cardio health with low-impact. ‘Usually, you do it timed or thrown in at the end of the workout, so it really can elevate your heart rate,’ she explains. You don’t have to jump around to do it.
• Improve muscular endurance. ‘It works muscular endurance in that ab core area because of the time under tension,’ she adds. (FYI: Time under tension means you’re holding a specific muscle under tension for an extended time.)

Want to really target your core? Try this full workout:

Make flutter kicks part of your workout

There are many ways to incorporate flutter kicks in your typical sweats to work your abs efficiently. ‘Flutter kicks are a great finisher, as well as a great primer to get the core engaged for the rest of your workout,’ says Branker. ‘You can’t really go wrong here!’

You can also include flutter kicks as a part of any dedicated abs workout. Aim for three or four sets of 15 to 60 seconds, depending on your baseline time. Just keep in mind this isn’t the easiest move, so it’s important to pay close attention to your form.

Warm up with a pelvic tilt before starting your flutter kicks, so that ‘you’re engaging before you even begin the motion,’ says Kendter. If you feel your back lifting off the ground, take a break and make that your stopping point.

As you get stronger, you’ll be able to sustain longer and longer sets of flutter kicks. But whether you do them for 15 seconds or a full minute, expect to feel the burn.

Flutter kick modifications and variations

Whether you want to increase or decrease the challenge, there’s an awesome variation for you. For example, grabbing a weight adds more resistance to the already tough exercise or bending knees reduces strain. Try one of these flutter kick variations when you want to switch things up:

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1.Flutter kicks with bent knees

‘If you have sensitive hips or weaker core muscles, take the modification of bending your knees,’ says Kendter.

How to:

1. Lie on your back on a mat with legs bent and feet on the ground.
2. Lift your head, neck, and shoulders off the ground, putting your hands behind your head.
3. Lift your legs up off the floor, and press your lower back into the mat.
4. Swiftly move your feet up and and down like you’re swimming in air, maintaining the bend in the knees.

2. Alternating leg lowers

How to:

1. Lie on your back on a mat.
2. Lift your head, neck, and shoulders off the ground, and place your hands behind your head.
3. Bring your legs straight up into the air over hips.
4. Alternate slowly lowering one leg down to almost touch the floor a time.

3. Flutter kicks with ankle weights

How to:

1. Lie on your back on a mat with ankle weights on both legs.
2. Lift your shoulders off the ground, putting your hands behind your head.
3. Lift your legs up off the floor, and press your lower back into the mat.
4. Swiftly move your feet up and and down like you’re swimming in air.

4. Flutter kicks with weight overhead

How to:

1. Lie on your back on a mat, and hold a single dumbbell (or medicine ball) with both of your hands.
2. Lift your head, neck, and shoulders off the ground, and hold the dumbbell above your head with arms straight.
3. Lift your legs up off the floor, pressing your lower back into the mat.
4. Swiftly move your feet up and and down like you’re swimming in air.

5. Dynamic flutter kicks

How to:

1. Lie on your back on a mat.
2. Lift your head, neck, and shoulders off the ground, putting your hands behind your head.
3. Lift your legs up off the floor and press your lower back into the mat.
4. Swiftly move your feet up and down like you’re swimming in air. While fluttering, lift your legs up higher and then back down.


Kristine Thomason is a writer and editor with nearly a decade of experience creating content for print and digital publications. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women’s Health. Kristine’s work has appeared in Men’s Health, Travel + Leisure, Health, and Refinery29, among others. She holds a journalism degree from New York University, and is certified in personal training by the National Academy of Sports Medicine (NASM).



Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first half-marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.