Reverse Flutter Kick On Floor (hand Under Head)

The Reverse Flutter Kick on floor (hand under head) is an effective core exercise that targets your lower abdominal muscles, hip flexors, and thigh muscles. This exercise is perfect for individuals who want to strengthen their core and tone their abs. To perform this exercise, lie down on your back with your legs extended and your hands placed gently under your head for support. Lift your legs a few inches off the ground, keeping them straight and together. Engage your core muscles by drawing your belly button towards your spine. Now, start moving your legs in a scissor-like motion, crossing one leg over the other in an alternating pattern. Be sure to keep your lower back pressed firmly against the floor to prevent any strain on your back. Maintain a controlled and steady tempo throughout the exercise, focusing on your breath and engaging your core muscles. Performing the Reverse Flutter Kick on the floor (hand under head) for several repetitions or for a specific duration will challenge and engage your abdominal muscles effectively. Adding this exercise to your regular workout routine can help improve core stability, build strength, and enhance your overall balance. Remember to start with a comfortable intensity and progressively increase the difficulty as you gain strength and stability. As with any exercise, it's essential to maintain proper form and listen to your body. Enjoy the burn and the transformative impacts this exercise will have on your core!

Instructions

• Lie flat on your back on the floor, with your arms extended straight out to the sides and your palms facing down.
• Bend your knees slightly and lift your feet a few inches off the ground.
• Engage your core muscles by pulling your belly button in towards your spine.
• While keeping your legs straight, lift your right leg a few inches higher than your left leg.
• Lower your right leg back down while simultaneously lifting your left leg a few inches higher than your right leg.
• Continue alternating the lifting and lowering motion of your legs in a flutter kick fashion.
• As you perform the exercise, keep your head and shoulders relaxed on the floor, and avoid arching your lower back.
• Repeat this exercise for the desired number of repetitions or for a specific duration.

Tips & Tricks

• Engage your core throughout the exercise for stability and to protect your lower back.
• Inhale deeply, then exhale as you lift your legs off the floor.
• Keep your head and neck in a neutral position, avoiding any strain on your neck.
• Maintain a slow and controlled movement throughout the exercise to maximize effectiveness.
• Ensure that your lower back stays pressed against the floor to target your lower abs.
• Focus on maintaining a consistent rhythm with your leg movements.
• Keep your legs straight and extended while performing the flutter kick for optimal engagement of the lower abs.
• Try to increase the intensity by extending your legs lower towards the floor without compromising form.
• Take breaks as needed to avoid excessive fatigue or strain.
• Combine this exercise with other core-strengthening exercises for a comprehensive workout.