1 - Lie on your back on a flat surface, such as a mat or the floor. Extend your legs fully and keep them close together.
2 - Place your hands under your hips or slightly beneath your glutes with your palms facing down. This helps support your lower back during the exercise.
3 - Tighten your abdominal muscles and press your lower back into the floor or mat. This helps maintain a stable core throughout the exercise.
4 - Lift your legs a few inches off the ground, keeping them straight. Your head and upper back should also remain in contact with the floor.
5 - Begin the exercise by making small, rapid, up-and-down kicks with your legs. Keep your legs as straight as possible and alternate which leg is on top during each kick.
6 - Maintain a controlled and steady pace throughout the exercise. Avoid excessive bouncing or jerking motions.
7 - Continue flutter kicking for a set duration or a specific number of repetitions.
