Difficulty level: Intermediate
Target Muscle: Abdominals
Equipment: Kettlebell
Instructions for proper form
1. Lie on your back with your arms straight above your head holding a kettlebell in each hand. 2. Engage your core by pulling your belly button towards your spine, pressing your lower back into the ground. 3. Raise your legs off the ground, keeping them straight and in line with your torso, so your body forms a ‘hollow’ shape. 4. Alternate lifting each leg while keeping your core engaged and the kettlebells positioned above you. 5. Maintain control during the flutter kicks and avoid any arching of your back.
Common mistakes to avoid
1. Allowing your lower back to arch off the ground; this can lead to strain. 2. Lifting your head or shoulders off the floor; keep them relaxed and in contact with the mat. 3. Letting your legs drop too low, which can compromise your form; maintain an appropriate height to keep core engagement.
Benefits
Specific benefits of the exercise
This exercise targets the abdominals, specifically the rectus abdominis, promoting core stability, strength, and endurance while integrating movement from the legs to increase overall core engagement.
Expected results and timeframe
With consistent practice, you can expect to see improved core strength and stability within 4-6 weeks, which may also translate into better performance in other exercises and daily activities..
Who this exercise is best for
This exercise is ideal for individuals with an intermediate fitness level looking to challenge their core strength and stability, particularly those who have a good grasp on basic core exercises.
Scientific studies supporting its effectiveness
Research indicates that integrating dynamic movements with isometric holds enhances muscle endurance and stability, particularly in the core region, leading to improved overall functional fitness. Studies have shown that engaging the core through varied stimulus results in greater strength adaptations over time.
Variations
Beginner modifications
1. Perform the exercise without weights to focus on form. 2. Lower your legs higher towards the ground to reduce the intensity of the flutter kicks. 3. Keep a bent knee during flutter kicks, making it easier to maintain core engagement.
Advanced progressions
1. Increase kettlebell weight for added resistance. 2. Incorporate a rotation in the flutter kicks to engage the obliques further. 3. Hold the kettlebells at your sides to challenge shoulder stability while maintaining the hollow body position.
Integrations
Complementary exercises
Complement this exercise with planks, side planks, or bicycle crunches to fully engage and develop the core.
Super set recommendations
Consider supersetting with kettlebell swings or Russian twists to increase the intensity and work on both core and lower body strength.
Sample workout routines
Incorporate this exercise into a core training circuit, alternating with exercises like mountain climbers, hanging leg raises, and back extensions for a comprehensive core workout.
Exercise combinations
Combine this exercise with a lower body focus on days dedicated to total body strength, pairing it with deadlifts or squats to balance the workout.
Best time to do this exercise in your workout
Ideal for the core-focused section of your workout, typically towards the end of the session after completing other major lifts or strength exercises.