Flutter Kick

If you’re trying to get from spare tire to six-pack and thinking it’s an impossible feat, you’re not alone. Admittedly, there are no shortcuts and no magic formula will get you there, but it is possible to whip your midriff into shape -- if you’re willing to put in the hard work and exercise discipline and patience.

Aside from the obvious aesthetic rewards, there are many benefits to be gleaned from obtaining a trim tummy. You’ll enjoy improved posture, less chance of back pain, more propensity to burn fat cells, a higher metabolism, increased energy levels, and greater flexibility. What’s more, the busting of belly fat has been linked to a lowered risk of diseases such as diabetes, high blood pressure, high levels of cholesterol, and even heart disease.

There are a wide variety of targeted abdominal exercises that work the several muscles found throughout the midsection. Beginners should start out slowly, with easy to moderate routines, and gradually build frequency and intensity. If you try to do too much too soon, you’ll run the risk of injuring or straining your stomach muscles.

One of the most popular and effective ab exercises is the Flutter Kick. This technique works the lower abdominals and hip flexors. It’s a good idea to save the Flutter Kick for late in your workout, after the stomach muscles are already fatigued. Below are the recommended steps for this exercise. Focus on keeping your abdominals contracted throughout the entire exercise.

• Begin by lying on your back on the floor or exercise mat, with your hands underneath your buttocks to decrease the demands on your spine.
• Raise both legs 1-2 feet off the floor.
• While flexing your abdominal muscles, mimic a swimming or kicking motion with alternating legs.

There is also a Flutter Kick technique designed to target the obliques, or side abdominals, which run down the sides of your torso:

• Start by lying on your back on the floor or an exercise mat with your fingertips resting behind your ears.
• Extend both legs straight out and suspend them about an inch above the floor.
• Raise one knee up to the opposite elbow, and then repeat with the alternate knee and elbow, simulating a bicycle motion.
• Concentrate on maintaining a slow, controlled motion throughout the exercise. If you feel strain in your back or neck, that means your abdominals aren’t doing all the work and your form may need to be modified.

To obtain the best possible result, it’s important to stick with it. Once you’ve defined your exercise routine, be consistent. It takes hard work and discipline, but after a few weeks of combining effective ab exercises with a healthy diet and a moderate cardio routine, you’ll begin to notice a trimmer, tauter tummy.

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