Blog Post - News, Views and Tips

Exercise of the Week – Prone Flutter Kicks

Target Muscles: Buttocks (Glutes), Core (Lower Back & Abdominals) and Hamstrings.

Prone Flutter Kicks 01 - Pro:Kinesis Personal Training, High Wycombe

Start by balancing on the stability ball in the press up position, with the ball under your hips. Engage your core to maintain your balance and raise one of your legs up to your body’s maximum, as shown.

Prone Flutter Kicks 02 - Pro:Kinesis Personal Training, High Wycombe

Then lower your leg back to the ball and repeat with the other leg. Continue alternating, building up speed as you do so, until you are going as fast as your balance will allow.

Sets: 1-2 (aim for 1 to 2 minutes per set)

Another great exercise for your glutes and lower back. Plus the use of the ball also ensures that it works the rest of the core, and the arms and shoulders to a lesser extent because it requires engagement of the entire core and upper body for stabilisation.