Lying Flutter Kick Fast
The lying flutter kick fast is a high-intensity version of the lying flutter kick performed at maximum speed. The rapid pace elevates the cardiovascular demand and increases time under tension in the lower abs, making it effective for both core training and metabolic conditioning.
How to do it
- Lie flat on your back with your hands under your hips.
- Raise your legs just above the floor and begin flutter kicking at maximum speed.
- Keep the kicks small and the legs as straight as possible.
- Sustain the rapid pace for the desired duration.
- Lower your legs to rest before repeating.
Form cues
- Press your lower back firmly into the floor.
- Keep your kicks small and rapid.
- Breathe steadily throughout the movement.
- Keep your legs as straight as possible without locking.
Breathing: Inhale deeply to prepare, and exhale steadily as you maintain the rapid kicks without holding your breath.
Common mistakes
- Arching the lower back away from the floor, which places unnecessary strain on your spine.
- Making the kicks too large, which shifts the work away from your lower abs.
- Holding your breath, which prevents steady oxygen delivery during high-intensity intervals.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 20–30 seconds, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off, rest, or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working your lower abdominal muscles and hip flexors. If you feel it in your lower back, your core may be fatiguing or your back is arching off the floor.
Can I do this exercise every day?
It is best to allow your core muscles at least one day of rest between intense sessions to recover properly.
How can I protect my lower back?
Place your hands flat under your hips for support and consciously press your lower back down toward the floor throughout the movement.