Flutter kicks crunch is an excellent exercise to strengthen the core, primarily targeting the lower abdominal muscles and the rectus abdominis. This movement also improves muscular endurance and hip stability.
Step-by-Step Guide:
- Lie down on a mat with your legs extended and arms at your sides, or place your hands under your hips for extra support.
- Lift both legs about 4-6 inches off the ground while keeping your core engaged.
- Perform a fluttering motion by raising one leg a few inches while lowering the other, alternating quickly.
- Continue the movement for 20-30 seconds, ensuring your lower back remains in contact with the mat.
- Rest and repeat for 3-4 sets.
Tips
Keep your core tight and your lower back pressed into the mat to avoid strain on your lower back. Control the leg movements and avoid letting your feet touch the floor between flutters. If you feel discomfort, place your hands under your hips for added support.
Benefits
Flutter kicks crunch strengthens the lower abdominal muscles, improves core stability, and enhances muscular endurance. This exercise also helps tone the legs and improve body control.
Prevention
Avoid arching your lower back during the exercise, as this can cause discomfort or injury. If you feel strain in your lower back, reduce the range of motion or place your hands under your hips. Stop the exercise if you experience neck or back pain and review your form.
