What Happens To Your Body When You Do Flutter Kicks

Contrary to what you might think, fluttering is not just for butterflies. The flutter kick is the exercise you might be missing and because it can be performed at home, with no equipment, it's a workout win.

This core-activating movement looks easy enough, but don't judge this move by its appearance, because this small motion will set your abs, hip flexors, quads, and lower back on fire (via Greatist). The flutter kick is an especially good exercise for athletes, as trainer and WORK studio owner Kara Miklaus explains to Runner's World. She states that "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."

According to Healthline, there are variations of the flutter kick that can target different muscles, but during a traditional flutter kick you will lie on your back with your hands flat by your sides or under your butt, and lift your legs off the floor, one at a time, in an alternating up and down motion.

According to Stylecraze, add flutter kicks into your fitness routine if you want to target the mid and lower abs. Engaging the core during flutter kicks will help strengthen and sculpt the ab muscles. The movement is also considered cardio because it increases the heart rate, so it's a double-dip exercise that can help shed belly fat while building muscle. 

Swimmers use flutter kicks in water to propel them forward and help strengthen the leg muscles, and you can reap from the same rewards by incorporating flutter kicks into your workouts. Overall, the movement helps tone the abs and thighs, improves endurance, and strengthens the back, leading to a more stable core.

For more of a challenge, lift the head and neck off the floor during flutter kicks, but ensure the spine remains in alignment (via Greatist). You can also try a criss-cross variation, which is the same concept but your feet are moving horizontally across each other, like a scissor, or reverse flutter kicks, where you are on your stomach (via Healthline).