Flutter Kick (Bench)

A dynamic core exercise performed on a bench where you lie on your back and rapidly alternate moving your legs up and down in a flutter motion. This exercise targets the lower abdominals and hip flexors.

Instructions

1. Lie flat on your back on a bench with your legs extended straight out.
2. Keep your arms at your sides with palms facing down on the bench for support and stability.
3. Press your lower back into the bench to engage your core and prevent arching.
4. Lift your legs slightly off the bench by about 6 inches, keeping them straight.
5. Begin a rapid alternating motion, moving one leg up while the other moves down in a flutter kick pattern.
6. Maintain a steady, controlled pace with small movements rather than large swings.
7. Keep your core tight and your lower back pressed into the bench throughout the movement.
8. Continue for the desired duration or repetition count.

Tips

• Keep the movement controlled and rhythmic to maximize core engagement
• The smaller and faster the flutter, the more challenging the exercise becomes
• If form is hard to maintain, try slowing the pace or lifting legs higher
• Press your lower back firmly into the bench to prevent lower back strain
• You can track either by time duration or by total flutter count (both legs)