Flutter Kicks

Sit down, placing your hands under your lower back, whilst placing your forearms flat on the floor, elbows under your shoulders.

This position will enable your upper back to be off the floor, which will counterbalance the pressure on your lower back. If you feel any discomfort in this position, avoid this exercise.

Exhale and lift both feet 6 - 8 inches off the floor, keeping a slight bend at the knee. In a smooth controlled motion lift and lower each leg alternately, keeping the movements small to avoid excessive pressure on your back.

To help protect your lower back, try and perform this exercise on an inclined bench, so that you can pull your back into the bench, giving it some support.

Beginners avoid this exercise.

Intermediates aim to keep your legs almost straight, working for two sets of 30 - 45 seconds, with 30 seconds rest between sets.

Advanced work for 30 seconds with alternate legs, then work each leg individually for a further 10 - 20 seconds, keeping the foot off the floor.

Always keep the movement smooth and under control, stopping immediately if you feel any discomfort in your lower back, or any other part of your body.