Alternating Lying Flutter Kick

1. Lie on your back on a mat with your legs extended and arms placed alongside your body or under your glutes for extra support.

2. Engage your core muscles and lift your legs a few inches off the ground, keeping them straight.

3. Rapidly flutter your legs up and down in a scissor-like motion: lift one leg higher while lowering the other.

4. Keep alternating the legs in a controlled manner without letting your feet touch the ground.

5. Breathe steadily throughout the movement, and ensure your lower back remains in contact with the mat to avoid strain.

6. Perform this exercise for a set amount of time (e.g., 30 seconds to 1 minute) or for a certain number of repetitions (e.g., 20-30 flutter kicks per leg).

Ensure to maintain proper form throughout the exercise to prevent any lower back pain and to target the muscles effectively. If you're new to this exercise, start with shorter durations or fewer repetitions and increase gradually as you build strength and endurance.

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