- On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
- Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
- Start the movement by lifting the left leg higher than the right leg.
- Then lower the left leg as you lift the right leg.
- Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.
Variations: As you get more advanced you can use ankle weights.
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Review: Flutter Kicks
Dec 20, 2012 1:20 PM: I love the exercise but could not find recommended reps.
of people found this review helpful
Review: Flutter Kicks
Nov 16, 2011 11:20 AM: EVIL!!! But, one heck of a fat burner.
of people found this review helpful
Review: Flutter Kicks
Mar 23, 2011 9:57 AM: I found this very very difficult, it hurt my lower back. I felt as though I couldn't keep myself flat on the bench.
of people found this review helpful
Review: Flutter Kicks
Feb 4, 2011 12:18 PM: not my favourite
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Review: Flutter Kicks
Mar 9, 2010 1:30 PM: yup