How to perform flutter kicks:

Starting Position: Lie on your back on a flat surface like a mat or floor. 

Leg Position: Keep your legs straight and elevated slightly off the ground. 

Core Engagement: Engage your core muscles to keep your lower back pressed against the surface and maintain stability. 

Movement: Alternate lifting one leg up and down while keeping the other leg stationary. 

Focus: Focus on the lower abdominal muscles and maintain a steady rhythm while moving your legs up and down. 

Variations: You can also do flutter kicks on your stomach to target the lower back muscles. 

Benefits: Flutter kicks are an effective way to strengthen your core, improve stability, and increase heart rate.