Prone leg flutters exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone leg flutters )

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Name of exercise  Prone Leg Flutters
Other names of exercise Prone leg flutters
Description of exercise Prone leg flutters are a core-strengthening exercise that targets the lower abdominal muscles. To perform this exercise, lie on your stomach with your arms extended above your head. Lift your head and chest off the ground and engage your core muscles. Then, alternate lifting and lowering your legs off the ground in a fluttering motion. Keep your legs straight and maintain a steady pace. This exercise not only strengthens the core, but also improves balance and stability. It can be modified by placing a stability ball or towel under the hips for added support. Prone leg flutters are a great addition to any core workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, head supported on hands or forearms.
  • Exhale, tighten abdominals and use hamstrings to lift both legs up together with toes turned out.
  • Inhale, and move legs apart and together several times.
  • Exhale, lower legs and repeat.

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    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal, Hamstring, Outer Thigh, Inner Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction, Adduction
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Core strengthening
  • Improved balance
  • Increased hip mobility
  • Toned glutes
  • Stronger lower back
  • Improved posture
  • Increased coordination
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be done anywhere with no equipment needed

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Prone leg flutters are a great exercise for strengthening the core and lower body muscles. However, there are certain situations where it may be best to avoid this exercise:Recent injury or surgery: If you have recently injured your lower back, hips, or legs, it is best to avoid prone leg flutters until you have fully recovered. This exercise can put strain on these areas and may worsen your injury.
  • Pregnancy: During pregnancy, your body goes through many changes and it is important to avoid any exercises that may put excess strain on the abdominal muscles. Prone leg flutters can be too intense for pregnant women and should be avoided.
  • Chronic back pain: If you have a history of chronic back pain, prone leg flutters may aggravate your condition. It is best to consult with a healthcare professional before attempting this exercise.
  • Weak core muscles: If you have weak core muscles, prone leg flutters may be too challenging for you. It is important to build up your core strength with other exercises before attempting this one.
  • Dizziness or vertigo: Prone leg flutters involve lying on your stomach and moving your legs in a fluttering motion, which can cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise.In summary, it is important to listen to your body and avoid prone leg flutters if you have any injuries, conditions, or limitations that may make this exercise unsafe for you. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Keep the core engaged throughout the exercise
  • Maintain a neutral spine and avoid arching the back
  • Avoid jerky movements and maintain control
  • Breathe evenly and do not hold your breath
  • Do not strain your neck or shoulders
  • Keep the legs straight and avoid bending the knees
  • Do not lift the legs too high, keep them close to the ground
  • Stop if you feel any pain or discomfort
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Sciatica
  • Lower back pain
  • Herniated disc
  • Piriformis syndrome
  • Osteoarthritis
  • Muscle strain
  • Hip impingement
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Hip bursitis

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    Frequently asked questions

     

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