Flutter Kicks | Flutter Kick Variations - Runner's World

It only takes a few seconds of flutter kicks to set your abs—especially the hard-to-target lower abdominal wall—on fire. But the benefits of flutter kicks go beyond the core, explains Kara Miklaus, trainer and owner of WORK in Irvine, California. “Flutter kicks also work your glutes, hip flexors, and quads,” she says. “Working all these muscles is an integral part of any cross-training plan for runners to help strengthen all the muscles needed for a powerful stride.”

Starting with the basic flutter kick, make sure your lower back is pressed against the ground and aim to keep your legs straight and raised at a 45-degree angle (at first, you may need to lift your legs higher or bend the knees slightly). As you build core strength and perfect the standard flutter kick, up the challenge with a couple of Miklaus’s favorite flutter kick variations

How to Use This List: Pick 2 flutter kick variations to incorporate into your existing core workout. Complete 3 sets of each exercise. Perform each exercise for 45 seconds, resting 15 seconds between exercises.

Each move is demonstrated by Jason Hardy, certified trainer, in the video above so you can master the proper form. An exercise mat is recommended.

→ Join Runner’s World+! for more core-strengthening exercises and exclusive workouts! 💪

Flutter Kick

Lie faceup with legs straight and feet flexed. Place both hands palms down on either side of hips for support. Drawing belly button toward spine, use your abdominals to lift legs about 45 degrees off the floor and flutter them—lift left leg, then right, then left, and repeat.

Scissor Kick

Lie faceup with legs straight and feet flexed. Place both hands palms down on either side of hips for support. Drawing belly button toward spine, use your abdominals to lift your left leg 45 degrees off the floor and right leg 6 inches from floor. Draw both legs in toward midline, crossing left leg over right. Draw legs apart and switch them, crossing right leg over left. Continue to switch and cross legs in a scissor motion.

Leg Raise with Flutter Kick

Lie faceup with legs straight and feet flexed. Place both hands palms down on either side of hips for support. Drawing belly button toward spine, use your abdominals to simultaneously raise and flutter your legs—lift left leg, then right, then left, and repeat—until both legs are at a 90-degree angle. Continuing to flutter your legs, lower them until they’re hovering a few inches above the floor.

Crunch to Flutter Kick

Lie faceup with legs straight and feet flexed. Interlace fingers behind your head and, drawing belly button toward spine, lift head, shoulders, and feet a few inches off the floor. Use your abdominals to perform a single crunch, lifting your chest and bending your knees. Straighten your legs and flutter them 4 times—lift left leg, then right, then left, then right.