Flutter Kick

A core exercise involving alternating leg lifts while lying on your back, mimicking a swimming flutter kick motion.

Instructions

1. Lie flat on your back with your legs extended and your head resting on the floor or slightly lifted.
2. Place your arms by your sides with palms down for support, or place hands behind your head.
3. Lift both legs slightly off the ground to about 6 inches.
4. Alternate raising and lowering each leg in a continuous flutter motion, similar to a swimming kick.
5. Keep your legs relatively straight with minimal knee bend.
6. Continue for the desired duration or number of repetitions.

Tips

• Keep your lower back as neutral as possible; if you feel strain, reduce leg height slightly.
• Maintain a steady, controlled rhythm throughout the movement.
• The tighter your core, the less stress on your lower back.
• For increased difficulty, lift your head and shoulders off the ground.
• Keep your movements controlled and avoid bouncing or using momentum.
• This exercise builds core endurance and hip flexor strength.