Dumbbell Weighted Flutter Kick
Level up your core training with the Dumbbell Weighted Flutter Kick. Adding resistance to this classic move intensifies the burn in your lower abs and hip flexors for maximum stability and power.
The Dumbbell Weighted Flutter Kick mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Weighted Flutter Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Deep Core (transverse abdominis)
How to do the Dumbbell Weighted Flutter Kick
Setup
Lie flat on your back on a yoga mat.
Hold a single dumbbell firmly with both hands, extending your arms straight up toward the ceiling. Keep your head and shoulders slightly off the mat to maintain constant tension on your core.
Movement
Extend your legs straight out, lifting them a few inches off the floor.
Begin alternating small, rapid upward and downward movements with your legs, keeping them straight and close together.
Continue this "fluttering" motion for the target time or repetition count.
Key Tips
Keep back flat: Ensure your lower back remains pressed against the floor throughout the entire movement to protect your spine.
Maintain control: Do not let your legs drop too low if your lower back starts to arch.
Consistent height: Keep your arms holding the dumbbell stable and reach upward to intensify the abdominal engagement.
Dumbbell Weighted Flutter Kick FAQs
What muscles does the Dumbbell Weighted Flutter Kick work?
The Dumbbell Weighted Flutter Kick mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Dumbbell Weighted Flutter Kick?
None. The Dumbbell Weighted Flutter Kick is a bodyweight exercise, so you can do it anywhere.
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