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

1. 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.

2. 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.

3. 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.