Alternating Lying Froggy Kick

1. Lie down on your stomach on a comfortable surface, such as a yoga mat. Keep your legs straight and your arms by your sides or under your forehead for support.

2. Engage your core muscles to stabilize your spine.

3. Lift both legs slightly off the ground, ensuring the core remains tight, and the lower back does not arch excessively.

4. Bend one knee, bringing the heel towards the glute while keeping the thighs elevated off the ground. The motion should be similar to a frog kick - hence the name.

5. Alternately straighten the bent leg and bend the opposite knee, mimicking a flutter kick but with bent knees.

6. Make sure the movement is controlled and originates from the hip and core region, not from the lower back.

7. Continue to alternate the leg movements for the desired number of repetitions while maintaining a steady breathing rhythm.

Note: Ensure not to strain your lower back; keep the movements slow and controlled. If you experience any discomfort in your back or hips, consider reducing the range of motion or stopping the exercise.

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