Flutter kicks

Coreeasytimedno equipment

Lying on the back with hands under the glutes or palms down by the sides, both straight legs hover just off the floor and alternately kick up and down in small, quick, scissor-like movements while the lower back stays pressed down.

How to do it

1. Lie on your back, legs straight, arms along the sides palms down or hands under the glutes; optionally lift head and shoulders slightly.
2. Press the lower back into the floor and lift both heels about 10-15 cm off the floor.
3. Raise one straight leg to about 30-40 degrees while the other lowers to a few centimetres above the floor.
4. Swap in a continuous rhythm, like a swimming kick; knees stay straight, toes pointed, legs never touch the floor.
5. Torso, pelvis and arms stay still; only the legs move.

Muscles worked

obliqui, addominali, quadricipiti