Weighted Dead Bug Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Weighted
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Obliques, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Weighted Dead bug exercise
How to: Weighted Dead Bug
- Lie on your back with your arms extended towards the ceiling and your knees raised at a 90-degree angle.
- Hold a weight in each hand and engage your core.
- Slowly extend your left arm and right leg toward the ground while keeping your lower back pressed into the floor.
- Return to the starting position and repeat with the opposite arm and leg.
Common Mistakes
- Lifting your lower back off the ground.
- Not fully extending the arms and legs.
Modifications
- Perform without weights if you are a beginner.
- Reduce the range of motion if experiencing discomfort.
Tips
- Focus on keeping your lower back pressed into the ground throughout the movement.
- Control your movements to avoid using momentum.
Weighted Dead Bug Alternatives
Tags
core
abs
strength
stability
waist
control