Weighted Flutter Kick

Attach light ankle weights and lie face down on an exercise bench with your hips resting near the edge and your hands gripping the front of the bench.

Engage your core and glutes to lift both straight legs slightly off the floor.

Begin the movement by raising one leg upward while lowering the opposite leg in a smooth flutter kicking motion.

Keep your legs straight and core tight as you continuously alternate legs in a controlled rhythm.

Breathe steadily throughout the movement and lower your legs gently to the floor when finished.