A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 30s
sets × reps
Why this exercise
Difficulty: Beginner
Excellent for toning the lower abs and improving hip flexor strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s
Rest
45s
How to Perform
- 1.Lie on your back with hands under your glutes.
- 2.Lift both legs slightly off the ground.
- 3.Alternate kicking legs up and down in small motions.
- 4.Keep lower back pressed to floor.
Pro Tips
- •Keep movements small and controlled.
- •Don't hold your breath.
- •Lower back stays on the floor.
Equipment
Mat
Safety
Stop if lower back arches.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.