Bent Knee Flutter Kicks for the Lower Abdominals

Bent-knee flutter kicks can strengthen your lower abdominals.

Bent-knee flutter kicks can strengthen your lower abdominals.

If that lower-belly pouch is affecting your appearance, confidence and self-esteem, try making flutter kicks or scissor kicks part of your abdominal workout. This isolation exercise emphasize the lower part of the rectus abdominus at the front of your waist line. Although sometimes done with straight legs, when done with slightly bended knees, the strain on your back is reduced. For optimal results, eat a sensible diet and make regular cardio and strength training part of your exercise regimen. Before you know it, your lower belly will be a thing of the past.

Lie face up on the floor with your arms extended along your sides and your palms on the floor. Alternatively, place your hands under your tush.

Tighten your abdominals, pull your belly button down and slightly tilt your pelvis to eliminate the space between your back and the floor. Your abdominals should be engaged throughout the entire exercise.

Bend your knees slightly, raise your legs about 6 inches off the floor and flex your feet so your toes point up. This is your starting position.

Raise your right leg to a 45-degree angle while your left leg lowers down about 4 inches. In a speedy motion, lower your right leg down until it's about 2 inches above the floor and simultaneously raise your left leg to a 45-degree angle. This is one repetition.

Continue alternating your legs about eight to 12 times to finish one set. Try to complete three sets.


  • Avoid holding your breath during the exercise -- always exhale during the hardest part and inhale during the easiest.
  • For a greater range of motion, do bent-knee flutter kicks while lying face up on a bench with your legs extended over the edge.


  • Consult a doctor before beginning in a new exercise routine, especially if you have medical conditions or injuries.

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About the Author

Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.

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