Dumbbell Single Sided Dead Bug
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Lie flat on your back on a mat with your knees bent at a 90-degree angle (tabletop position) and your arms extended straight toward the ceiling.
Hold a dumbbell in one hand.
Ensure your lower back remains pressed firmly into the mat throughout the entire movement to protect your spine.
Movement
Simultaneously lower the arm holding the dumbbell behind your head and extend the opposite leg straight forward until it hovers just above the floor.
Your non-weighted arm should remain reaching straight up. Your non-moving leg should stay in the tabletop position.
Slowly return to the starting position with your arm and leg.
Complete the desired number of repetitions on one side before switching to the opposite arm and leg, or alternate sides each repetition as shown.