Weighted Dead Bug
This exercise involves lying on your back with your arms and legs in the air, and then moving them in a controlled manner while holding a weight. It targets the core muscles and helps improve stability and coordination.
Weighted Dead Bug Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Hold a weight, such as a dumbbell or medicine ball, in both hands and extend your arms straight up towards the ceiling.
- Engage your core muscles by drawing your belly button towards your spine.
- Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- Pause for a moment, then return to the starting position.
- Repeat with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions or time.
Weighted Dead Bug Form & Visual
Weighted Dead Bug Benefits
- Strengthens the core muscles, including the rectus abdominis, obliques, and hip flexors
- Improves overall stability and balance
- Increases flexibility in the hips and lower back
- Targets the lower abs more effectively than traditional ab exercises
- Can be modified to increase or decrease difficulty based on fitness level
- Helps to prevent lower back pain and injury
Weighted Dead Bug Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Erector spinae
Weighted Dead Bug Variations & Alternatives
- Weighted dead bug with dumbbells
- Weighted dead bug with medicine ball
- Weighted dead bug with resistance band
- Single leg weighted dead bug
- Reverse weighted dead bug