Floor Lying Horizontal Flutter Kick
Strengthen your core with Floor Lying Horizontal Flutter Kicks! A simple exercise for a stronger midsection - no equipment needed.
The Floor Lying Horizontal Flutter Kick mainly works the core, with help from the quads and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Floor Lying Horizontal Flutter Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Quads (quadriceps femoris); Hip Adductors
Floor Lying Horizontal Flutter Kick Variations and Alternatives
How to do the Floor Lying Horizontal Flutter Kick
Lying Floor Horizontal Flutter Kick
Positioning:
Find a flat, comfortable surface such as a gym mat or a soft carpet.
Lie flat on your back with your legs extended straight out in front of you.
Place your arms at your sides or under your glutes for extra support.
Keep your head, shoulders, and back relaxed on the floor.
Movement:
Engage your core muscles by pulling your belly button towards your spine.
Slowly raise your legs off the floor, keeping them straight. Aim for about 6 to 12 inches above the ground.
Begin to alternate kicking your legs up and down in a swift, fluttering motion. Keep your movements controlled.
Focus on maintaining a steady rhythm and breathe evenly throughout the exercise.
Perform the flutter kicks for 20-30 seconds or for a set number of repetitions (e.g., 15-20 kicks).
To finish, gently lower your legs back to the starting position and relax.
Tips:
Keep your lower back pressed against the floor to avoid strain.
If you feel any discomfort in your lower back, lower your legs closer to the ground.
Maintain a steady pace, avoiding overly rapid or jerky movements.
Floor Lying Horizontal Flutter Kick FAQs
What muscles does the Floor Lying Horizontal Flutter Kick work?
The Floor Lying Horizontal Flutter Kick mainly works the core, with help from the quads and hip adductors (inner thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Floor Lying Horizontal Flutter Kick?
None. The Floor Lying Horizontal Flutter Kick is a bodyweight exercise, so you can do it anywhere.
What are some Floor Lying Horizontal Flutter Kick variations and alternatives?
Similar exercises include the Flutter Kick, Hanging Flutter Kick, Alternating Lying Flutter Kick and Alternating Lying Froggy Kick.
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