Zirv Fitness
Strength exercise

Dead Bug (Weighted)

How to do it

  1. Lie on your back holding a light weight in each hand, arms extended straight up over your shoulders and knees bent 90 degrees.
  2. Press your lower back flat into the floor and brace the core before moving.
  3. Slowly lower one weighted arm overhead and the opposite leg straight out, keeping both under control and away from the floor.
  4. Return to the starting position and repeat on the opposite side, keeping the weights steady rather than swinging.
  5. Exhale as you extend away from center and inhale as you return.
  6. A common fault is letting the added weight pull the lower back off the floor, keep the brace steady throughout.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Core exercises

Ab CoasterAb Crunch MachineAb RolloutAb WheelAb Wheel RolloutAb Wheel Rollout (Kneeling)
Type
Strength
Equipment
Dumbbells
Primary muscles
Core
Measured in
Reps and weight