Downward Flutters on Ball Exercise

Written By: Todd Kuslikis
October 07, 2011

This exercise is like flutter kicks but you are face down on a stability ball.

How to do a Downward Flutters On Ball:

Position yourself on a medicine ball so your pelvis region is directly over it. Your hands will be supporting your upper body. Lift your legs up into the air and begin to flutter them up and down keeping your knees straight.

Muscle group worked:

Glute (butt muscle) primarily and low back

Target Repetitions for Muscle Tone/Endurance: 8-12

Why Downward Flutters On Ball Exercise works:

Downward Flutters works so well because it concentrates the movement specifically to your glute region. By stabilizing your upper body and pelvis region your glutes are now isolated.


Keep your knees as straight as you can.


Breath slow and steadily throughout the exercise.


Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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