Hollow Body Flutter Kick: How-to, Benefits & Variations
Hollow body flutter kicks combine core stability with hip flexor endurance. Hold hollow position, kick feet in small alternating motions.
Hollow Body Flutter Kick: How-to, Benefits & Variations
Press your lower back into the floor, lift your shoulders and legs, and kick your feet in small alternating motions. Hollow body flutter kicks combine the anti-extension demand of a hollow hold with the hip flexor endurance of flutter kicks. Your core has to stabilize while your legs move. That dual challenge is what makes this exercise harder than it looks and more useful than standard sit-ups for building real functional core strength.
Strong Pilates 2
Natalia Gunnlaugs
How to Do Hollow Body Flutter Kicks
Set up in the starting position for hollow body flutter kick. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Natalia Gunnlaugs cues: "Reach the legs out... just small kicks. Lower back glued to the mat."
Complete the full range of motion. "Kick one leg on top of the other, just small kicks."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Natalia Gunnlaugs adds: "Lower back glued to the floor, draw the navel in."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The hollow body flutter kick directly supports this by targeting key muscle groups.
Coach's Tips
"Reach the legs out... just small kicks. Lower back glued to the mat." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Kick one leg on top of the other, just small kicks." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Lower back glued to the floor, draw the navel in." - Natalia Gunnlaugs
Natalia Gunnlaugs
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The hollow body flutter kick loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The hollow body flutter kick targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The hollow body flutter kick directly addresses this.
Requires minimal equipment
No equipment needed. You can do the hollow body flutter kick at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the hollow body flutter kick with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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