00:00Hey everyone, welcome back to Mobile Physio, your go-to channel for simple and effective
00:04physiotherapy exercises you can do right at home. Today we're focusing on a powerful core exercise
00:11called flutter kicks. Flutter kicks are a great way to strengthen your lower abs,
00:16hip flexors, and improve overall core stability. How to do flutter kicks exercise, let's break it
00:22down step by step. Lie flat on your back on a mat. Keep your arms by your sides or place them
00:29under your hips for support. Extend both legs straight out. Now, lift both legs about 4 to 6
00:36inches off the floor. Begin kicking your legs up and down alternately in a quick,
00:41controlled motion, like you're swimming on your back. Make sure your core stays tight and your
00:47lower back pressed into the ground throughout the movement. Keep your breath steady, no breath
00:52holding. Variations, if you're a beginner, you can bend your knees slightly or raise your legs a bit
00:58higher to reduce strain. To make it more challenging, try lifting your head and shoulders slightly off
01:03the mat or add ankle weights. Start with 3 sets of 15 to 20 seconds. As you get stronger, build up to
01:1230 to 45 seconds per set. Mistake to avoid, don't let your heels touch the floor. Avoid arching your
01:19lower back. Keep movements small and controlled. And that's how you do flutter kicks the right way.
01:26Add this to your daily core routine for a stronger, more stable midsection.
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