Reverse Flutter Kick On Floor (hand Under Head)

The Reverse Flutter Kick on Floor (hand under head) is a fantastic exercise that targets your lower abs, hip flexors, and quads while also engaging your core and glutes. This exercise is perfect for those looking to tone and strengthen their abdominal muscles, as well as improving overall core stability. To perform this exercise, lie flat on your back with your legs fully extended. Place your hands under your head, keeping your elbows wide and pointing outwards. Now, lift your legs about 6-12 inches off the ground, engaging your core to keep your lower back pressed against the floor. Next, begin alternately lifting your legs up and down in a fluttering motion. Focus on maintaining a controlled and steady pace throughout the movement. Keep your legs as straight as possible while kicking and avoid bending at the knees. Remember to breathe throughout the exercise, inhaling deeply as you lower your legs and exhaling as you lift them. Aim to perform 2-3 sets of 10-15 repetitions, gradually increasing the number of sets and reps as you become more comfortable with the movement. As always, it's essential to listen to your body and stop if you experience any pain or discomfort. Include the Reverse Flutter Kick on Floor (hand under head) exercise in your core workout routine to challenge your abs and work towards achieving a stronger and more sculpted midsection.

Instructions

• Lie flat on the floor with your legs extended and your hands placed under your head.
• Lift your head, shoulders, and upper back slightly off the ground.
• Raise your legs off the ground about 6 inches, keeping them straight and close to each other.
• Engage your core muscles by pulling your belly button in towards your spine.
• Start flutter kicking your legs, making small controlled movements up and down.
• Continue flutter kicking for the desired number of repetitions or time.
• Remember to breathe steadily throughout the exercise.
• To make it more challenging, you can increase the height of your leg lifts or hold a light dumbbell between your feet.
• To modify the exercise, you can bend your knees slightly or place your hands by your sides for support.

Tips & Tricks

• Engage your core muscles throughout the entire exercise for stability and control.
• Focus on keeping your lower back pressed firmly into the floor to avoid strain.
• Maintain a steady breathing pattern throughout the exercise to optimize oxygen flow.
• Start with a few repetitions and gradually increase as your strength improves.
• Ensure proper form by keeping your legs straight and toes pointed.
• Place your hands under your head for support and to prevent strain on the neck.
• Combine this exercise with other core strengthening exercises for a complete workout.
• Incorporate a healthy diet to support muscle growth and recovery.
• Allow for adequate rest and recovery, especially if you experience any discomfort or soreness.
• Consult with a fitness professional for personalized guidance and a tailored exercise program.