Floor Lying Horizontal Flutter Kick

Lying Floor Horizontal Flutter Kick

Positioning:
1. Find a flat, comfortable surface such as a gym mat or a soft carpet.
2. Lie flat on your back with your legs extended straight out in front of you.
3. Place your arms at your sides or under your glutes for extra support.
4. Keep your head, shoulders, and back relaxed on the floor.

Movement:
1. Engage your core muscles by pulling your belly button towards your spine.
2. Slowly raise your legs off the floor, keeping them straight. Aim for about 6 to 12 inches above the ground.
3. Begin to alternate kicking your legs up and down in a swift, fluttering motion. Keep your movements controlled.
4. Focus on maintaining a steady rhythm and breathe evenly throughout the exercise.
5. Perform the flutter kicks for 20-30 seconds or for a set number of repetitions (e.g., 15-20 kicks).
6. To finish, gently lower your legs back to the starting position and relax.

Tips:
- Keep your lower back pressed against the floor to avoid strain.
- If you feel any discomfort in your lower back, lower your legs closer to the ground.
- Maintain a steady pace, avoiding overly rapid or jerky movements.