Movement overview

The Weighted Dead Bug is a core strengthening exercise that enhances stability and coordination. It involves lying on your back while holding a weight and moving your arms and legs in a controlled manner to engage the abdominal muscles effectively.

Step-by-step cues

1. Lie flat on your back on a mat with your arms extended towards the ceiling, holding a dumbbell or weight plate in both hands.
2. Lift your legs off the ground, bending your knees at a 90-degree angle so that your thighs are perpendicular to the floor.
3. Engage your core by pulling your belly button towards your spine.
4. Slowly lower your right arm and left leg towards the floor simultaneously, keeping your lower back pressed against the mat.
5. Return to the starting position and repeat the movement with your left arm and right leg.
6. Continue alternating sides for the desired number of repetitions.

Technical tips

• Focus on maintaining a neutral spine throughout the exercise to prevent lower back strain.
• Keep movements slow and controlled to maximize core engagement.
• Ensure that your lower back remains in contact with the mat at all times.
• Start with a lighter weight to master the form before progressing to heavier weights.
• Breathe steadily, exhaling as you lower your limbs and inhaling as you return to the starting position.