Lying Flutter Kicks is an effective exercise that targets the lower abdominals and hip flexors. This exercise is easy to perform and can be done at home or in the gym with minimal equipment. To perform Lying Flutter Kicks, you will need a mat and a stable object, such as a pole or machine leg, to hold onto. Once you are in position, lift your feet off the floor and initiate the movement by simultaneously taking shallow breaths while kicking your feet up and down. Keep your legs straight and maintain contraction in your abdominals throughout the exercise. This exercise is not recommended for those with lower back issues. With consistent practice, Lying Flutter Kicks can help you achieve a stronger and more toned core.
How to perform Lying Flutter Kicks
- Grab a mat and lay flat on your back. Ensure that your back is straight and your arms are by your sides.
- Brace your position by reaching behind your head and holding onto a pole or machine leg. This will help to keep your upper body stable during the exercise.
- Inhale and lift both your feet around 6 inches off the floor. Keep your legs straight and your toes pointed.
- This will be your starting position. To initiate the movement, simultaneously take shallow breaths while kicking your feet up and down by no more than 12 inches. Keep your legs straight throughout the movement.
- Maintain contraction in your abdominals throughout the exercise. This will help to stabilize your lower back and prevent any discomfort.
- Keep the pace slow and controlled. Avoid jerky or rapid movements, as this can lead to muscle strain or injury.
- Continue kicking your legs up and down until you have completed the recommended amount of repetitions.
- Once you have finished, slowly lower your legs back down to the floor and relax.
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