Butterfly Kick

Setup

• Lie flat on your back on a mat.

• Extend your legs straight up toward the ceiling with your feet together.

• Place your arms flat by your sides, palms facing down, to provide stability.

Movement

• Engage your core muscles to press your lower back firmly into the mat.

• Slowly lower your legs just a few inches above the floor while keeping them straight.

• Perform quick, small, alternating up-and-down kicking motions with your legs.

• Keep the core fully braced throughout the entire movement to prevent the lower back from arching.

• Maintain a steady rhythm until the desired number of reps or duration is reached.