Stool Seated Flutter Kick

Select a padded stool or bench that allows you to sit with your legs extended and not touch the ground. Ensure the stool is stable and won't tip over during the exercise.

Sit on the edge of the stool, lean back slightly and place your hands beside your hips or slightly behind for support. Your body should form a V shape, with your torso and thighs.

Extend your legs out in front of you, parallel to the floor, with your feet together. This is your starting position.

Begin the flutter kicks by lifting one leg slightly higher, then switching to lift the other leg, creating a small "fluttering" motion.

Keep the movement controlled and deliberate, engaging your core muscles to maintain balance and stability. Avoid swinging your legs or using momentum; focus on using your hip flexors and abdominal muscles.

Continue the fluttering motion with your legs for the desired amount of time or number of repetitions. Keep your movements paced and continuous.

Slowly lower your legs back to the starting position, still keeping them above the floor, to complete the set.

Rest for a short period between sets, and then repeat if desired.

Safety Tips: Keep your core tight throughout the exercise to help maintain balance. If the exercise is too intense or if you feel strain on your lower back, you can modify by bending your knees slightly. Make sure to breathe evenly throughout the exercise. Stop immediately if you feel any sharp pain.

Adapt the time and repetitions to your fitness level, aiming for progressive improvement as your core strength and endurance build up.

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