Flutter Kicks

1. Lie on your back with your legs fully extended and arms at your sides. Keep your lower back pressed into the floor.
2. Lift your legs a few inches off the ground. Ensure that your lower back remains in contact with the floor.
3. Perform a fluttering motion with your legs by alternately lifting one leg slightly higher while lowering the other, without either leg touching the floor.
4. Keep the movements small and controlled to engage the lower abdominal muscles.
5. Continue the fluttering motion for the desired duration.

1. Focus on controlled and deliberate leg movements, avoiding jerky motions.
2. Keep your lower back pressed into the floor to maintain stability and prevent excessive arching.
3. Keep your neck in a neutral position. Avoid straining your neck by looking straight up.
4. Breathe rhythmically throughout the movement. Inhale and exhale steadily.

Easier

• If flutter kicks are too challenging initially, reduce the range of motion by keeping your legs higher off the ground.
• Bend your knees slightly to decrease the intensity and reduce strain on the lower back.
• Perform flutter kicks with one leg at a time if alternating legs is too challenging.
• Place your hands under your lower back for additional support, especially if you have lower back sensitivity.