Dead Bug (Dumbbell)

A core stability exercise performed lying on your back with opposite arm and leg extensions while holding a dumbbell, promoting coordination and spinal stability.

Instructions

1. Lie flat on your back on a mat with your knees bent and feet off the ground, knees at 90 degrees.
2. Hold a dumbbell with both hands extended upward toward the ceiling above your chest.
3. Lower your right arm behind your head while simultaneously straightening your left leg, hovering it just above the ground.
4. Return both limbs to the starting position, maintaining tension in your core.
5. Repeat on the opposite side, lowering your left arm and right leg.
6. Continue alternating for the prescribed number of repetitions.

Tips

• Keep your lower back pressed to the floor throughout the movement to protect your spine
• Move slowly and with control; this is a stability exercise, not a dynamic movement
• The dumbbell adds weight to challenge core stability and anti-rotation strength
• Focus on maintaining abdominal engagement throughout all movements
• Keep your head in a neutral position; do not crane your neck upward
• This exercise teaches proper breathing while maintaining core tension
• Perform this exercise with controlled tempo and full range of motion