Alternating Dumbbell Dead Bug

Setup

1. Lie flat on your back on a mat, arms reaching straight up toward the ceiling with a dumbbell in each hand.

2. Bring your legs up into a tabletop position, with knees bent at 90 degrees and shins parallel to the floor.

3. Engage your core by pressing your lower back firmly into the floor throughout the entire movement.

Movement

1. Simultaneously extend your right leg straight out while lowering your left arm behind your head toward the floor.

2. Keep your back pressed against the mat; do not let it arch.

3. Return to the starting tabletop position with arms extended toward the ceiling.

4. Repeat the movement on the opposite side, extending your left leg and right arm.

5. Continue alternating sides with slow, controlled motions.