Intermediate Workout
Flutter Kicks
Flutter Kicks are the next exercise in your routine and are fun to do. This exercise will work your quadricep muscles, your hip flexors, which are muscles that help support the hip, and your abdominal and back muscles.
To perform this exercise all you need is a floor mat or carpeted area. Let's get started.
Lay on the floor mat with your back on the floor. Keep both of your legs extended out in front of you with your toes pointed.
The key to this exercise is to place both hands under your glutes to provide back support.
Now that you're in the proper starting position, raise both legs 6 inches off the ground while keeping them straight.
Move one leg 3 inches up while moving the other leg 3 inches down. Once you have done this movement, move the other leg 6 inches up and your other leg 6 inches down.
Continue repeating these 6 inch up and 6 inch down alternating movements, or flutter kicks.
Your goal is to perform 15 to 25 flutter kicks in each one of your three sets before progressing to a higher number of repetitions of flutter kicks.
Next Intermediate Exercise: Push Ups »
Tips for Flutter Kicks
1. Maintain a regular breathing pattern when performing this exercise. It is very tempting to hold your breath while doing Flutter Kicks, but avoid this at all costs.
2. It may be uncomfortable, particularly in your lower back, hips or abdomen when doing this exercise, but this is common when first performing the Flutter Kicks. This should improve over time.
3. Perform three sets of 15-25 flutter kicks.