Sand Bag Supine Flutter Kick

This abdominal exercise will focus on your abs and core, while dynamically working your hip flexors.
Sand Bag Supine Flutter Kick
  1. Lay in supine position on the floor with your legs together, holding the sand bad directly above your chest.
  2.  Engage your abs and rotate your pelvis slightly posteriorly until your low back is in contact with the floor (use a mat for comfort).
  3. With arms straight and locked, engage upper abs until your shoulder blades are off the ground; also lift both legs in the air approximately 8 inches.
  4. Begin exercise by moving left leg (locked at the knee) up from the hip about 6 more inches and alternate with the right leg in the same fashion.