Adiletix - Prone Flutter Kicks - Step-by-Step Guide

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Prone Flutter Kicks

1 - Lie face down on a flat surface or mat with your legs fully extended and arms resting at your sides or stretched forward.
2 - Engage your core and glutes to stabilize your lower back, keeping your pelvis pressed lightly into the mat.
3 - Lift both legs slightly off the ground by squeezing your glutes and engaging your lower back muscles.
4 - Begin alternately kicking your legs up and down in a small, controlled flutter motion, keeping the legs straight and toes pointed.
5 - Maintain a steady rhythm, ensuring both legs remain elevated throughout the movement and your upper body stays relaxed.
6 - Continue for the desired duration or number of repetitions, then lower both legs back to the mat in a controlled manner.

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