The Caveman’s Essential Exercises #6: Flutter Kicks

Hey there Rockheads, your favorite caveman here with some more fitness tips! Here’s a handy dandy exercise that has kept these old bones moving since primordial times – the flutter kick. The flutter kick is a phenomenal abdominal exercise that challenges the core while strengthening the oblique muscles and the hip flexors. This exercise requires no equipment (unless you want to use an exercise mat) and can be done anywhere – the gym, at home, or while on a trip. Proper form is very important while practicing your flutter kicks since doing it incorrectly can strain your back. If you don’t think back health is important now, wait ’til you’ve aged a couple years (or in my case, eras). So, let’s take a look at how to perfect the flutter kick!

Step 1: Lie down on your back on the mat. Extend your legs out in front of you and contract your abdominal muscles. Gently push your lower back against the mat and maintain this contraction throughout the exercise.

Step 2: Lift your head and shoulders slightly off of the mat and look forward; this will help you contract your abs. Even though it’s recommended that you keep your head and shoulders slightly off the mat, if you find that this is straining your back it’s fine to relax your neck on the mat. Lift one of your feet about six inches off of the floor. As your foot makes its descent, raise the other one. Tuck your arms under your hips for additional back support.

Step 3: Alternate kicking your left and right leg up and down in a slight but rapid motion. Make sure not to touch the floor with your feet. Instead, drop your feet as close to the ground as you can without touching it to intensify the exercise. Time yourself for 20 seconds and to the exercise twice. As you build up your strength, add more time to your exercise to promote more muscle strength!

If the flutter kick seems a little simple or beneath you, take my word for it and give it a try. Need a better picture for how to perform this exercise? Check out this great video. The flutter kick is a phenomenal exercise and, with repetition, is sure to get you rock hard abs in no time!