The flutter kick exercise has been made popular by our nation's military. In this one exercise you can target your core, hip flexors and lower leg muscles. There is no extra equipment needed except for a flat, open space.
To perform this exercise start by laying supine on the floor with your hands underneath your lumbar spine. -- This helps support your lower back during the exercise. Begin the exercise by tightening your core musculature and raising your legs six inches off the ground. It is important to keep your legs locked in extension during the entire exercise. Next, raise your right leg 45 degrees skyward as you simultaneously lower your right leg down 45 degrees. You repeat this motion 30 times before lowering your legs down to the floor into the resting position. To increase the difficulty of this exercise you can add ankle weights. You can also remain with your legs suspended in the air during the rest period between sets.
