Dumbbell Flutter Kick to Roll-Up Crunch
The Dumbbell Flutter Kick to Roll-Up Crunch mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Flutter Kick to Roll-Up Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Obliques; Hip Flexor (iliopsoas); Front Shoulder (anterior deltoid)
How to do the Dumbbell Flutter Kick to Roll-Up Crunch
Setup
Lie flat on your back on a mat.
Extend your arms straight up toward the ceiling holding a dumbbell in each hand (or a single dumbbell held in both hands).
Lift both legs off the mat into a tabletop position (knees bent at 90 degrees).
Movement
Flutter Kicks: From the tabletop starting position, engage your core and alternate extending one leg straight out while keeping the other bent. Flutter your legs in a controlled, rhythmic motion while keeping your arms extended holding the weight.
Roll-Up: After a set number of kicks, bring your knees back toward your chest, pull your core in tight, and use that momentum to roll your torso up off the floor into a V-sit or crunch position while reaching the dumbbells toward your feet.
Return: Slowly articulate your spine back down to the floor, re-extending both legs to re-enter the flutter kick position.
Tips
Keep your lower back pressed firmly into the mat throughout the flutter kick phase to protect your spine.
Avoid using your neck to pull your body into the roll-up; focus on driving the motion from your upper abs.
Dumbbell Flutter Kick to Roll-Up Crunch FAQs
What muscles does the Dumbbell Flutter Kick to Roll-Up Crunch work?
The Dumbbell Flutter Kick to Roll-Up Crunch mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Flutter Kick to Roll-Up Crunch?
None. The Dumbbell Flutter Kick to Roll-Up Crunch is a bodyweight exercise, so you can do it anywhere.
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