6 Fitness benefits of flutter kicks you need to know

Written by: Deepa Reviewed by: Dr. Swati Mishra 7 August 2025

[{"selector":"#anim-8c9ecd77-10c3-4fff-9568-c37d0fe868c4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f63e0bca-ee68-46ad-812d-77d4831f38dc","keyframes":{"transform":["translate3d(0px, 199.19819%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Looking for an effective, no-equipment movement that targets your core and legs? Photo Credit: Freepik

[{"selector":"#anim-784ed31a-11db-4e17-a84d-b0811f37c290","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-37e8b364-474d-4415-b9af-b5bef5ff141e","keyframes":{"transform":["translate3d(0px, 137.18953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Flutter kicks are the answer to your search! This underrated movement targets multiple fabulous muscle groups, with great fitness benefits. Photo Credit: Freepik

Great Core Strengthener

[{"selector":"#anim-6faa4094-b85e-48e0-bf76-267389fae567","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccccdc9c-9d61-4df8-b289-106f5a579df4","keyframes":{"transform":["translate3d(0px, 118.60082%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e523fc05-3b27-47f8-a5cb-671be7935f26","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1a32e55-3e6b-486e-9a8c-4adc01d28b78","keyframes":{"transform":["translate3d(0px, 570.48117%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Flutter kicks are best exercise which engage your abdominal muscles on a deep level, especially the lower abs. When you perform flutter kicks regularly, you will strengthen your overall core stability and posture, which helps with balance and reduces back pain. Photo Credit: Freepik

Burns Belly Fat Fast

[{"selector":"#anim-432fdd1b-fb89-485b-9c69-1eca525ed7d3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2a487f05-b452-4b83-a791-3eb765946836","keyframes":{"transform":["translate3d(0px, 122.5397%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39dde30d-5dbf-4ca7-888f-97446ecbd3e9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-155a1aed-8984-4d92-b7d5-4d1637ec8f44","keyframes":{"transform":["translate3d(0px, 922.83992%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] As a high-energy movement, flutter kicks will increase your heart rate, which results in burning more calories. When paired with a healthy diet, flutter kicks can be effective in reducing stubborn belly fat and quickly showing abdominal definition. Photo Credit: Freepik

Tones Lower Body Muscles

[{"selector":"#anim-c566b226-547f-4c2c-893f-fe1f5638dbd9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-58a7d3f8-f81d-4143-9819-7c0d72c35ea5","keyframes":{"transform":["translate3d(0px, 127.66439%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad71ec40-45a3-442c-8810-77716bf09e3d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-396ea4ee-3592-4a63-8b87-58432c449587","keyframes":{"transform":["translate3d(0px, 466.00353%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Flutter kicks are exceptional for activating your hip flexors, quads, glutes, and thighs when performed correctly. Flutter kicks allow us to tone and strengthen the entire lower body without using weights. Photo Credit: Freepik

Increases Cardiovascular Endurance

[{"selector":"#anim-9486a815-9121-4f5e-96d8-30c0250a53e1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3862837c-bd58-4426-ac45-a878cd5b4df8","keyframes":{"transform":["translate3d(0px, 127.66439%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d55a47f-1161-441a-bcdf-6db025b57670","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f68d9617-8962-4d20-a445-5cf9855cc669","keyframes":{"transform":["translate3d(0px, 349.20622%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Performing flutter kicks quickly increases heart rate, and when done consistently, will help to build endurance. Flutter kicks are a perfect movement to add to a HIIT routine to build cardio endurance. Photo Credit: Freepik

Enhances Flexibility & Mobility

[{"selector":"#anim-00ebd823-5427-47dc-8f90-2b096b59ceee","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d90b4d05-d4af-4087-9672-e3b2612a76d8","keyframes":{"transform":["translate3d(0px, 127.66439%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c6826ce-1838-4fcf-a072-0c9800973e02","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45b9202d-54fb-43ac-827f-8751a98828a2","keyframes":{"transform":["translate3d(0px, 466.00353%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Flutter kicks will increase flexibility. It create ease of movement in your life by elongating your hip flexors and engaging stabilizers in the core through controlled movement of the legs. Photo Credit: Freepik

Promotes Improved Posture

[{"selector":"#anim-133c5a66-aaca-4875-afe8-a3a2e45313ad","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-980848a9-2d7b-417c-b072-f112ddc66996","keyframes":{"transform":["translate3d(0px, 122.27249%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-effc5562-baca-4829-af3f-e5c974e3e505","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0631101a-3868-4228-914c-fd73807eaf82","keyframes":{"transform":["translate3d(0px, 495.85423%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A strong core means better alignment! When flutter kicks align the spine and the pelvis in the exercise, they will help you maintain an upright posture, which contributes to decreasing the urge to slouch over time. Photo Credit: Freepik

Final Takeaway

[{"selector":"#anim-b0582689-655d-4d83-ba6c-1ea568053da5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d78fa8e3-096b-4b16-99c1-309d77689efc","keyframes":{"transform":["translate3d(0px, 127.66439%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d6f4591-1832-496e-8daa-da7285f10143","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2f4a2e5d-a231-4ee0-a85e-4a6cfd384ae7","keyframes":{"transform":["translate3d(0px, 783.95105%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Feel free to include 3 sets of flutter kicks into your workout routine 3–4 times a week & see visible results. Combined with cardio and a balanced diet, significant fat loss occurs making flatter, & toned abs. Photo Credit: Freepik

If you found this helpful,

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